Workout of the day
Today’s WOD mixes cycling, gymnastics, and weightlifting for a full-body challenge. Buckle up and push through!
The workout of the day consists of:
For Time:
- 1000 meters Stationary Bike / Air Bike
- 25 meters Handstand Walk or Bear Crawl
- 15 Overhead Squats (135 lb / 95 lb - 61 kg / 43 kg)
- 500 meters Row
- 40 Burpee Box Jump Overs
- 10 Overhead Squats (135 lb / 95 lb - 61 kg / 43 kg)
Scaling
- For beginners: Use an empty barbell or PVC pipe for Overhead Squats; perform bear crawls instead of handstand walks.
- For intermediate: Lower the weight for Overhead Squats to 95 lb / 65 lb (43 kg / 29.5 kg).
- For advanced: Perform workout as prescribed.
No equipment
- 1000 meter Run instead of Bicycling
- 500 meter Run instead of Rowing
- 15 Air Squats instead of Overhead Squats
- 15 Burpees instead of Burpee Box Jump Overs
Warmup
- 5 minutes light jogging or brisk walking
- 10 arm circles forward and backward
- 10 leg swings front to back, side to side
- 10 air squats
- 5 inchworms
Cooldown
- 5 minutes walking to cool down
- 1 minute per side pigeon stretch
- 1 minute child’s pose
- 1 minute forward fold
- 1 minute each side calf stretch
