Workout of the day

Here’s a fresh take on a classic workout. This one’s gonna fire up your legs and get that heart pumping. Let’s get after it!

The workout of the day consists of:

5 Rounds For Time:

  • 3 Rope Climbs (15 ft/4.5m)
  • 5 Front Squats (195 lb/88 kg, 135 lb/61 kg)
  • 15 Box Jump Overs (24 in/20 in)

Scaling

Rope Climbs: Scale to 5 strict pull-ups or 10 ring rows Front Squats: Scale weight as needed Box Jump Overs: Scale to step-ups or lower box height

No equipment

Rope Climbs: Do towel pull-ups or rows using a sturdy broomstick Front Squats: Use a backpack filled with books Box Jump Overs: Use a sturdy chair or bench

Warmup

  • 5 minutes of easy rowing or jogging
  • 2 rounds of:
    • 10 air squats
    • 5 inchworms
    • 10 leg swings (each leg)
  • Stretch: hamstrings, quads, shoulders, and wrists

Cooldown

  • 5 minutes of walking or slow biking
  • Stretch: hamstrings, quads, calves, shoulders, and upper back