Workout of the day

Today’s workout is designed to test your endurance and strength. Dig deep, keep moving, and remember to breathe!

The workout of the day consists of:

  • 500 meters Row
  • 50 Burpees
  • 500 meters Row
  • 25 Double Dumbbell Ground-to-Shoulders (2 x 45 lb / 2 x 20 kg)

Scaling

Beginner:

  • Reduce burpees to 25
  • Use lighter dumbbells (2 x 20 lb / 2 x 10 kg)

Intermediate:

  • Do as written, but break the burpees and dumbbells into manageable sets.

RX:

  • As prescribed, keep transitions quick.

No equipment

No equipment or can’t find dumbbells? Replace rowing with running for 400m and replace dumbbells with a backpack filled with books or other weights.

Warmup

  • 5 minutes light jogging or brisk walking
  • 2 rounds of:
    • 10 arm circles (each direction)
    • 10 leg swings (each leg)
    • 10 air squats

Cooldown

  • 3 minutes easy walking
  • Stretch:
    • 30 seconds hamstring stretch (each leg)
    • 30 seconds quad stretch (each leg)
    • 30 seconds shoulder stretch (each arm)