Workout of the day
Building on a classic, this workout keeps you moving and pushes your whole body to its limits.
The workout of the day consists of:
2 rounds for time of:
- 10 Handstand Push-Ups
- 20 Burpees
- 30 Toes to Bar
- 40 Push-Ups
- 50 Air Squats
- 10 Devil’s Press (35 lb/15 kg dumbbells)
- 20 Pull-Ups
- 30 Box Jumps (24 in/20 in)
- 40 Sit-Ups
- 50 Jumping Lunges
Scaling
- Beginners: Reduce reps by half, perform push-ups on knees, substitute jumping pull-ups for pull-ups, and use lower box height (12 in/30 cm) for box jumps.
- Intermediates: Use assisted handstand push-ups or pike push-ups instead of full handstand push-ups, and use a lighter weight (20 lb/10 kg) for Devil’s Press.
No equipment
- Handstand Push-Ups: Pike push-ups using a sturdy chair
- Devil’s Press: Burpee to air press with water bottles
- Pull-Ups: Use a sturdy table for modified pull-ups or do bent-over rows with a backpack filled with books
- Box Jumps: Jump onto a safe, elevated surface like stairs or a bench
- Dumbbells: Use filled water bottles or heavy books.
Warmup
- 5 minutes of light jogging or jump rope
- Stretch: shoulder circles, arm swings, hip flexor stretch, and calf stretch
Cooldown
- Light jogging or walking for 5 minutes to lower heart rate
- Stretch: hamstring stretch, quad stretch, shoulder stretch, and chest stretch
