Workout of the day

Today we mix up upper body work with some core. This WOD builds strength and stability. Focus on form and control. Ready?

The workout of the day consists of:

Complete for time:

  • 10 Bar Dips
  • 15 Knees to Elbows
  • 8 Bar Dips
  • 12 Knees to Elbows
  • 6 Strict Pull-Ups
  • 9 Knees to Elbows
  • 8 Pull-Ups
  • 12 Knees to Elbows
  • 10 Bar Dips
  • 15 Knees to Elbows

Scaling

For Beginners: Substitute Bar Dips with Bench Dips, use resistance bands for Pull-Ups, and perform Hanging Knee Raises instead of Knees to Elbows. For Intermediates: Perform jumping Pull-Ups if you can’t do strict or standard Pull-Ups. For Advanced: Try adding a weighted vest if you’re feeling strong.

No equipment

No equipment? Do the following:

  • Chair Dips instead of Bar Dips
  • Tuck-Ups instead of Knees to Elbows
  • Inverted Rows using a sturdy table for Pull-Ups

Warmup

5 minutes light cardio (jogging, rowing)

  • Arm Circles: 10 forward, 10 backward
  • Wrist Circles: 10 each direction
  • Scapular Pull-Ups: 5 reps
  • Hanging Leg Raises: 5 reps

Cooldown

  • Forward Fold: 1 minute
  • Doorway Stretch: 1 minute on each side
  • Child’s Pose: 1 minute
  • Cat-Cow Stretch: 10 reps