Workout of the day
Let’s shake things up! This workout will have you pushing, jumping, and dashing through four rounds. Simple movements, killer results.
The workout of the day consists of:
4 rounds for time:
- 10 Push-Ups
- 15 Box Jumps (24/20 inches or 60/50 cm)
- 200m Sprint
Scaling
Beginner:
- 10 Knee Push-Ups
- 15 Step-Ups (onto a low step)
- 100m Sprint or fast walk
Intermediate:
- 10 Regular Push-Ups
- 15 Box Jumps (20/16 inches or 50/40 cm)
- 150m Sprint
RX:
- 10 Plyo Push-Ups
- 15 Box Jumps (24/20 inches or 60/50 cm)
- 200m Sprint
No equipment
- Push against wall or counter for Push-Ups
- Use a stable chair or step for Box Jumps/steps
- Sprint on the spot or high knees for 200m alternative
Warmup
- 2-minute easy jog
- 10 arm swings
- 10 leg swings
- 5 inchworms
- 10 air squats
Cooldown
- 400m walk
- 30s chest stretch
- 30s calf stretch (each leg)
- 30s hamstring stretch
