Workout of the day
You’ve got this! Today’s workout is all about intensity and efficiency. Mix of cardio, strength, and some explosive moves. Focus on good form and keep pushing through each round.
The workout of the day consists of:
3 Rounds for Time of:
- 400-meter Run
- 10 Deadlifts (275 lb / 125 kg)
- 10 Burpee Box Jump Over (24 inches / 60 cm)
- 7 One Arm Kettlebell Thrusters per arm (53 lb / 24 kg)
- 10 Pull-Ups
Scaling
- Deadlifts: 185 lb / 85 kg or lighter as needed
- Burpee Box Jump Over: Step up if needed or reduce height to 20 inches (50 cm)
- Kettlebell Thrusters: Use a lighter kettlebell (35 lb / 16 kg)
- Pull-Ups: Use band for assistance or do jumping pull-ups
No equipment
- 400-meter Run: Jog in place or 2 minutes of high knees
- Deadlifts: Use heavy household items like filled backpacks
- Burpee Box Jump Over: Do regular burpees with tuck jump
- Kettlebell Thrusters: Use any heavy object like a gallon of water
- Pull-Ups: Do bent-over rows with something heavy
Warmup
- 200-meter jog
- 10 Air Squats
- 10 Arm Circles (each direction)
- 10 Leg Swings (each leg, front to back)
- 5 Inchworms
Cooldown
- 400-meter walk
- Pigeon Stretch (1 minute each side)
- Hamstring Stretch (1 minute each side)
- Child’s Pose (2 minutes)
- Shoulder Stretch (1 minute each side)
