Workout of the day

You’ve got 10 minutes to give it your all. This WOD hits your shoulders, legs, and cardio. Short but spicy. Get after it!

The workout of the day consists of:

10-min AMRAP:

  • 4 Handstand Push-ups
  • 4 Deadlifts (80% 1RM)
  • 200m Run
  • 15 Calorie Row

Scaling

  • Handstand Push-ups: scale to pike push-ups or regular push-ups
  • Deadlifts: reduce weight as needed or do kettlebell deadlifts
  • Run: scale to 100m run or 150m jog
  • Row: scale to 10 cal or use a bike for 10 cal

No equipment

  • Handstand Push-ups: pike push-ups against a couch
  • Deadlifts: use a backpack or heavy suitcase
  • Run: run in place or do high knees for 1 min
  • Row: substitute with 1 min of mountain climbers

Warmup

  • 5 min easy jog
  • Arm circles, 10 forward/10 backward
  • 10 PVC passthroughs
  • 10 PVC good mornings
  • 10 air squats, nice and slow

Cooldown

  • 5 min gentle jog/walk
  • Downward dog, hold for 1 min
  • Seated forward fold, hold for 1 min
  • Standing quad stretch, 1 min each side