Workout of the day

We’ve got a fun one today that mixes a bit of everything. You’re rowing, climbing, and getting on the floor with burpees and sit-ups. Keep it steady, and make those transitions quick!

The workout of the day consists of:

8 rounds for time of:

  • 2 minutes Row
  • 30 seconds Rest
  • 3 Wall Walks
  • 9 Jumping Air Squats
  • 15 V-ups
  • 30 seconds Rest

Scaling

Beginners:

  • 1 minute Row or 200 meter run
  • 2 Wall Walks (or incline push-ups)
  • 6 Air Squats
  • 10 V-ups (or regular sit-ups) Intermediates:
  • 90-second Row
  • 2 Wall Walks
  • 7 Jumping Air Squats
  • 12 V-ups

No equipment

No rower? Use a running clock and run/walk in place for 2 minutes or perform jumping jacks. No wall access for wall walks? Do plank shoulder taps for 3 sets of 10 taps per arm.

Warmup

5-minute easy jog or brisk walk

  • 10 Arm Circles (each direction)
  • 10 Leg Swings (each leg)
  • 10 Air Squats
  • 5 Inchworms with a push-up
  • 10 Sit-ups

Cooldown

3-minute slow walk to cool down

  • 1 minute Child’s Pose
  • 1 minute Pigeon Stretch (each leg)
  • 1 minute Shoulder Stretch (each arm across the chest)