Workout of the day

We’ve amped up your pulling and pushing game with a fun and challenging workout that mixes chin-ups, push-ups, pull-ups, and hand-release push-ups. Ready, set, go!

The workout of the day consists of:

3 Rounds for Time:

  • 5 Chin-Ups
  • 10 Push-Ups
  • 5 Pull-Ups
  • 10 Hand-Release Push-Ups

Scaling

Beginner:

  • 3 Chin-Ups (use band if needed)
  • 8 Knee Push-Ups
  • 3 Pull-Ups (use band if needed)
  • 8 Knee Hand-Release Push-Ups

Intermediate:

  • Follow the Rx but reduce reps if needed

RX:

  • As written

No equipment

No Equipment:

  • 5 Towel Rows (wrap a towel around a pole/bar and row)
  • 10 Regular Push-Ups
  • 5 Towel Rows
  • 10 Hand-Release Push-Ups

Warmup

5-minute light jog followed by dynamic stretches:

  • Arm circles (1 minute)
  • Leg swings (1 minute)
  • Trunk twists (1 minute)
  • Wrist stretches (1 minute)
  • Shoulder rotations (1 minute)

Cooldown

Cool down with 5 minutes of light stretching:

  • Cross-body shoulder stretch (1 minute each side)
  • Triceps stretch (1 minute each side)
  • Child’s pose (2 minutes)
  • Slow neck circles (1 minute)