Workout of the day

Today we’re adding a twist with burpees instead of push-ups. It’s still about maintaining consistency and good form. Let’s crush it!

The workout of the day consists of:

  • 500 meters Row
  • 5 Pull-Ups
  • 10 Burpees
  • 15 Air Squats
  • 5 Pull-Ups
  • 10 Burpees
  • 15 Air Squats
  • 5 Pull-Ups
  • 10 Burpees
  • 15 Air Squats

Scaling

Beginners:

  • Reduce row to 250 meters
  • Substitute jumping pull-ups or ring rows for pull-ups
  • Reduce burpees to 5 per round

Intermediates:

  • Scale row to 400 meters if needed
  • Perform regular pull-ups
  • Scale burpees to 7 per round if needed

No equipment

No rower:

  • 400m run or 2 minutes of high knees in place

No pull-up bar:

  • 10 bent-over rows with a backpack or water jugs filled with water

No equipment at all:

  • 20 push-ups in place of row
  • 10 towel rows (loop towel over a sturdy object and row)

Warmup

3 rounds:

  • 200m light jog
  • 10 arm circles (each direction)
  • 10 air squats

Then stretch:

  • Hamstrings
  • Shoulders
  • Calves

Cooldown

  • 400m walk to cool down
  • Stretch:
    • Quads
    • Lats
    • Hip flexors