Workout of the day
Today’s workout combines heavy lifts and some cardio. Five rounds with nice, even numbers. Let’s do it!
The workout of the day consists of:
5 Rounds for Time:
- 20 Wall Balls (20 lb / 9 kg)
- 10 Deadlifts (155 lb / 70 kg)
- 10 Burpees
Scaling
For beginners:
- Use a 10 lb / 4.5 kg med ball
- Deadlifts at 95 lb / 43 kg
- 7 Burpees per round
For intermediates:
- Use a 14 lb / 6 kg med ball
- Deadlifts at 135 lb / 61 kg
- Regular 10 Burpees per round
RX:
- Stick with prescribed weights, full 10 Burpees
No equipment
If you don’t have equipment:
- 20 jump squats instead of Wall Balls
- 20 good mornings with a backpack for Deadlifts
- Burpees stay the same
Warmup
- 400m run or 2 min of high knees
- 10 air squats
- 10 walking lunges
- Arm circles (20 sec each direction)
Cooldown
- 2 min jog or walk
- Hamstring stretch (1 min per side)
- Quadriceps stretch (1 min per side)
- Shoulder stretch (30 sec per side)
