Workout of the day

You’ll work your entire body with this WOD. We’ve thrown in some box jumps to spice things up. Ready, set, go!

The workout of the day consists of:

Complete as many rounds as possible in 20 minutes of:

  • 50 Jump Rope (Singles)
  • 10 Hanging Leg Raises
  • 10 Box Jumps (24/20 inches)
  • 5 Strict Pull-Ups

Scaling

Beginners:

  • 50 single unders
  • 10 knee raises (instead of hanging leg raises)
  • 10 step-ups (instead of box jumps)
  • 5 ring rows (instead of strict pull-ups)

Intermediates:

  • 50 single unders
  • 10 hanging knee raises (instead of hanging leg raises)
  • 10 box jumps (24/20 inches)
  • 5 jumping pull-ups (instead of strict pull-ups)

No equipment

No equipment? Try this:

  • 50 jumping jacks (instead of jump rope)
  • 10 V-ups (instead of hanging leg raises)
  • 10 high jumps (use stairs or any stable elevated surface you can jump on)
  • 5 bent-over rows (use soup cans or filled water bottles)

Warmup

  • 5 minutes of light cardio (jog, row, or jump rope)
  • Arm Circles: 10 each direction
  • Leg Swings: 10 each leg
  • Hip Circles: 10 each direction
  • 5 Inchworms
  • 10 Air Squats

Cooldown

  • 5 minutes of walking or light jogging
  • Static Stretching:
    • Hamstring Stretch: 30 seconds each side
    • Quad Stretch: 30 seconds each side
    • Shoulder Stretch: 30 seconds each side
    • Seated Forward Fold: 1 minute