Workout of the day
We’re ramping it up today with a circuit that will ignite your strength and stamina. This WOD mixes power movements and cardio bursts to keep the heart pumping. Get ready to dig deep!
The workout of the day consists of:
3 rounds for time of:
- 10 Sumo Deadlift High Pulls (95 lb / 65 lb or 43 kg / 29 kg)
- 15 Wall Balls (20 lb / 14 lb or 9 kg / 6 kg)
- 15 Push Presses (35 lb / 25 lb or 16 kg / 11 kg)
- 15 Box Jumps (24 inches / 20 inches)
- 20 Burpees
- 20 Med Ball Slams (30 lb / 20 lb or 13 kg / 9 kg)
- 400m Run
Scaling
Beginner:
- Sumo Deadlift High Pull: Reduce weight to 45 lb / 33 lb (20 kg / 15 kg)
- Wall Balls: Use 10 lb (5 kg) ball and reduce reps to 10
- Push Press: 15 lb / 10 lb (7 kg / 5 kg)
- Box Jumps: 12-16 inch step-ups
- Burpees: Step back instead of jump back
- Med Ball Slams: Use 10 lb (5 kg) ball
Intermediate:
- Sumo Deadlift High Pull: Reduce weight to 75 lb / 55 lb (34 kg / 25 kg)
- Wall Balls: Use 14 lb (6 kg) ball
- Push Press: 25 lb / 20 lb (11 kg / 9 kg)
- Box Jumps: 20 inches
- Burpees: As prescribed
- Med Ball Slams: Use 20 lb (9 kg) ball
No equipment
- Sumo Deadlift High Pulls: Use a heavy backpack
- Wall Balls: Thrusters with a heavy backpack
- Push Press: Dumbbells or filled water bottles
- Box Jumps: Use a sturdy chair or box
- Med Ball Slams: Do standing broad jumps instead
Warmup
- 5 minutes of light jogging or jump rope
- Dynamic stretches (leg swings, arm circles, hip circles)
- 10 Air Squats
- 10 PVC Pass-Throughs
- 10 Lunge with Twist
Cooldown
- 5 minutes of walking to bring heart rate down
- Stretch hamstrings, quads, shoulders, and calves
- 30 seconds each side pigeon pose
- 30 seconds child’s pose
