Workout of the day

Let’s shake things up a bit! Today’s workout is going to test your engine, strength, and coordination. Keep the intensity high and push through each round.

The workout of the day consists of:

2 Rounds For Time:

  • 400 meters Run
  • 20 Pull-Ups
  • 50 Double Unders
  • 15 Power Snatches (115 lb/52 kg, 75 lb/34 kg)
  • 400 meters Run

Scaling

Beginner:

  • 200 meters Run
  • 15 Ring Rows
  • 50 Single Unders
  • 10 Power Snatches (75 lb/34 kg, 45 lb/20 kg)
  • 200 meters Run

Intermediate:

  • 400 meters Run
  • 20 Jumping Pull-Ups
  • 75 Single Unders
  • 15 Power Snatches (95 lb/43 kg, 65 lb/29 kg)
  • 400 meters Run

No equipment

  • Substitute Pull-Ups with inverted rows using a sturdy table
  • Use a towel or small rug for sliding hamstring curls if no jump rope
  • Replace Power Snatches with single-arm kettlebell swings using a household item (e.g., filled backpack)

Warmup

  • 5 minutes easy jog or jump rope
  • 10 leg swings each side
  • 10 arm circles each direction
  • 60 seconds wrist stretch
  • 10 PVC passthroughs

Cooldown

  • 5 minutes light walk
  • 60 seconds child’s pose
  • 30 seconds calf stretch each leg
  • 30 seconds shoulder stretch each side
  • 60 seconds lying hamstring stretch each leg