Workout of the day
Today we’ve got a mix of running, rowing, and upper body work. It’s straightforward but challenging. Let’s dive in.
The workout of the day consists of:
- 1600 meters Run
- 20 Push-Ups
- 1000 meters Row
- 20 Ring Rows
- 100 Double Unders
- 20 Pull-Ups
Scaling
- For beginners or those scaling down:
- Run 800 meters instead of 1600 meters
- Perform knee push-ups
- Row 500 meters instead of 1000 meters
- Ring rows instead of pull-ups
- 100 single unders instead of double unders
- Intermediate athletes:
- Run 1200 meters instead of 1600 meters
- Mix between standard push-ups and knee push-ups as needed
- Row 750 meters instead of 1000 meters
- Assist pull-ups with a band if needed
No equipment
- No Equipment:
- 100 Jumping Jacks instead of 1600 meters run
- 20 Chair Dips instead of push-ups
- 2 mins High Knees or Stairs running instead of rowing
- 20 Towel Rows (loop a towel around something sturdy and row)
- 100 Lateral Hops instead of double unders
- 20 Towel Pull-Ups (same towel method or use a door frame)
Warmup
- 5 mins Easy Jog or Jump Rope
- 2 Rounds:
- 10 Samson Stretch (each side)
- 10 Leg Swings (each leg)
- 10 Arm Circles (each direction)
Stretching:
- Calf Stretch: 1 min per side
- Shoulder Stretch: 1 min per side
Cooldown
- Slow walk or light jog for 5 mins
Stretching:
- Hamstring Stretch: 1 min per side
- Chest Stretch: 1 min per side
