Workout of the day

Today’s workout will test your strength and cardio endurance. We are adding some variation to keep you on your toes. Have fun and push yourself!

The workout of the day consists of:

4 Rounds for Time of:

  • 10 Deadlifts (225/155 lb or 102/70 kg)
  • 200 meters Run
  • 10 Pull-Ups
  • 10 Burpees

Scaling

Beginner:

  • Deadlifts: Reduce weight to 135/95 lb (61/43 kg) or substitute with kettlebell deadlifts
  • Pull-Ups: Substitute with jumping pull-ups or ring rows
  • Run: 200m run or 200m row
  • Burpees: Reduce to 5 reps per round

Intermediate:

  • Deadlifts: Use 185/125 lb (84/57 kg)
  • Pull-Ups: Substitute with banded pull-ups if needed
  • Run: 200m run or 200m row
  • Burpees: Keep as is but lower pace if needed

No equipment

No Equipment:

  • 10 Glute Bridges
  • 200m run or 1 minute high knees in place
  • 10 Push-Ups
  • 10 Squat Jumps

Warmup

  • 400m light jog
  • 10 Air Squats
  • 10 Lunges (5 each side)
  • 10 Arm Circles (5 each direction)
  • 5 Inchworms

Cooldown

  • 400m walk
  • 1 minute Forward Fold
  • 1 minute Child’s Pose
  • 1 minute Couch Stretch (each side)