Workout of the day
This one will hit you with a reverse pyramid twist. Start easy and ramp up before cooling down again. Adjust as needed and go hard!
The workout of the day consists of:
4 rounds:
- 3 rows
- 3 sit-ups
- 3 push-ups
- 3 pull-ups
- 6 rows
- 6 sit-ups
- 6 push-ups
- 6 pull-ups
- 9 rows
- 9 sit-ups
- 9 push-ups
- 9 pull-ups
- 12 rows
- 12 sit-ups
- 12 push-ups
- 12 pull-ups
Scaling
For beginners:
- Substitute ring rows or bent-over rows for pull-ups
- Knee push-ups
- Fewer reps if needed For intermediates:
- Assisted pull-ups (band)
- Consider reducing the row distance For RX:
- Stick with prescribed movements and reps
No equipment
If no rower:
- Substitute with high knees in place for the same rep scheme If no pull-up bar:
- Substitute with inverted rows using a sturdy table or TRX bands
Warmup
- 3 rounds of: 5 inchworms, 10 air squats, 15 jump rope
- Stretch hamstrings, shoulders, and wrists
Cooldown
- Walk for 5 minutes
- Stretch hamstrings, shoulders, and upper back
