Workout of the day

Today’s WOD will test your endurance and strength. We’ve tweaked some movements to keep you engaged and get the most out of your workout. Let’s get going!

The workout of the day consists of:

8 Rope Climbs 25 Back Squats at 155 lb (70 kg) 40 Handstand Push-ups 50 Calorie Row

Scaling

Reduce to 5 Rope Climbs. Back Squats can be done with a lighter weight (95 lb / 45 kg), or with a kettlebell. Substitute Handstand Push-ups with pike push-ups or push-ups. Reduce Row to 30 calories.

No equipment

8 Rope Climbs: Replace with 20 towel pull-ups or 20 chair-assisted pull-ups. 25 Back Squats: Use a heavy backpack or hold a filled bag securely. 40 Handstand Push-ups: Do pike push-ups or regular push-ups. 50 Calorie Row: Do 50 burpees or run 800m with matched intensity.

Warmup

5 min light jog or brisk walk 2 rounds of:

  • 10 air squats
  • 10 lunges
  • 5 inchworms Stretch: Focus on shoulders, legs

Cooldown

Short walk to cool down 2 rounds of:

  • 30 sec forward fold
  • 30 sec quad stretch each leg
  • 30 sec calf stretch each leg Stretch: Focus on shoulders, legs