Workout of the day

We’re dialing up the intensity with a mix of cardio and bodyweight movements. Get ready to push your limits with this endurance-focused WOD. Keep a steady pace and aim for minimal rest. Let’s do this!

The workout of the day consists of:

  • 2000 meters Row
  • 1 mile Run
  • 50 Burpees
  • 2000 meters Row
  • 1 mile Run
  • 50 Burpees
  • 2000 meters Row
  • 1 mile Run

Scaling

  • Beginners: 1000m row, 800m run, 25 burpees
  • Intermediates: 1500m row, 1 mile run, 35 burpees
  • RX: as prescribed

No equipment

  • Rowing: substitute with high knees on the spot or running up and down stairs
  • Running: march in place, jumping jacks, or burpees
  • Burpees: air squats or push-ups

Warmup

  • 5 minute easy row or run
  • Dynamic stretches: leg swings, arm circles, hip openers
  • 2 rounds of:
    • 10 air squats
    • 10 push-ups
    • 10 lunges

Cooldown

  • Slow 5 minute walk
  • Stretch: hamstrings, quads, calves, shoulders