Workout of the day

Get ready to challenge your endurance and coordination! This workout will keep you moving and push your heart rate. Strap in for six intense rounds that mix running with some classic movements.

The workout of the day consists of:

6 rounds for time of:

  • 400 meters Run
  • 75 Jump Rope (Single)
  • 25 Burpees

Scaling

Scaling options:

  • Beginners:

    • 200 meters Run
    • 50 Jump Rope (Single)
    • 10 Burpees

  • Intermediate:

    • 300 meters Run
    • 60 Jump Rope (Single)
    • 20 Burpees

  • RX:

    • As prescribed

No equipment

For people without equipment:

  • Instead of running: Do high knees in place for 2 minutes
  • Instead of jump rope: Do jumping jacks
  • Burpees: Remain the same

Warmup

General warmup (5-10 mins):

  • 5 minutes light jogging or fast walking
  • High knees for 1 minute
  • Arm circles (forward and backward, 1 minute each)

Specific warmup:

  • 2 rounds of:
    • 20 Single jump ropes
    • 5 Burpees

Cooldown

Cooldown (5-10 mins):

  • Walk for 2-3 minutes to lower your heart rate
  • Stretching:
    • Hamstring stretch (30 seconds each side)
    • Quad stretch (30 seconds each side)
    • Calf stretch (30 seconds each side)
    • Shoulder stretch (30 seconds each side)
    • Triceps stretch (30 seconds each side)