Workout of the day
Get ready to build upper body strength and endurance with a blend of swimming and bodyweight prowess. This one’s going to push your limits a bit!
The workout of the day consists of:
10 rounds for time of:
- 25 meters Swim
- 5 Pull-ups
- 25 meters Swim
- 5 Dips
Scaling
- Beginner: 10 rounds of 25m swim, 5 assisted pull-ups, 25m swim, 5 bench dips
- Intermediate: 10 rounds of 25m swim, 5 pull-ups, 25m swim, 5 dips
- RX: 10 rounds of 25m swim, 5 chest-to-bar pull-ups, 25m swim, 5 ring dips
No equipment
- If no pool access: 10 rounds of 1 minute high knees, 5 pull-ups (or rows using a sturdy surface), 1 minute high knees, 5 dips (or push-ups)
Warmup
- 5 minute light swim or jog
- 10 arm circles forward and backward
- 10 leg swings
- 5 cat-cow stretches
Cooldown
- 5 minute walk
- 30 seconds each side pigeon stretch
- 30 seconds each side shoulder stretch
- 30 seconds each side quad stretch
