Workout of the day

Today’s workout is all about mixing cardio with some powerful slams. Let’s work on endurance and power in one go. Get ready to sweat and slam!

The workout of the day consists of:

For time:

  • 500 meters Row
  • 10 Ball Slams (24 lb / 11 kg or 20 lb / 9 kg)
  • 400 meters Row
  • 20 Ball Slams (24 lb / 11 kg or 20 lb / 9 kg)
  • 300 meters Row
  • 30 Ball Slams (24 lb / 11 kg or 20 lb / 9 kg)
  • 200 meters Row
  • 40 Ball Slams (24 lb / 11 kg or 20 lb / 9 kg)

Scaling

Scale the weight of the ball slams: use 10 lb / 4.5 kg or 14 lb / 6 kg Reduce rowing distance: 400m, 300m, 200m, 100m Decrease reps: 10-15-20-25 slams

No equipment

No rower? Substitute with running: 400m, 300m, 200m, 100m No slam ball? Substitute with ground-to-overhead with a backpack: 10-20-30-40 reps

Warmup

5-minute easy jog or jump rope

  • Arm circles: 30 seconds each direction
  • Leg swings: 15 each leg
  • Hip circles: 30 seconds each direction
  • Light rowing: 500 meters

Cooldown

  • Forward fold stretch: 1 minute
  • Shoulder stretch: 1 minute per side
  • Quad stretch: 1 minute per side
  • Calf stretch: 1 minute per side
  • Child’s pose: 2 minutes