Workout of the day

Today, we’re hitting a combination of gymnastics, explosive power, and cardio. Stay focused, push your limits, and keep moving.

The workout of the day consists of:

3 rounds for time of:

  • 4 Pull-Ups or 2 Bar Muscle-ups
  • 20 Box Jumps (24 inches/20 inches)
  • 200 meters Row

Note: For an extra challenge, add 2 more reps to each pull-up or muscle-up every round.

Scaling

For beginners:

  • 4 Pull-Ups (banded or jumping)
  • 16 Inch Box Jumps or Step-Ups
  • 200 meters Row at a comfortable pace

Intermediate options:

  • 3 Pull-Ups or Chest-to-Bar
  • 20 Inch Box Jumps
  • 200 meters Row at moderate intensity

RX:

  • 4 Pull-Ups or 2 Bar Muscle-ups
  • 24 Inch Box Jumps
  • 200 meters Row at high intensity

No equipment

Without equipment:

  • 3 rounds for time of:
    • 4 Towel Rows (wrap a towel around a sturdy object)
    • 20 Stair Jumps or Step-Ups
    • 200 meters Run or 1 minute High Knees

Warmup

  • 3 Rounds:

    • 10 Jumping Jacks
    • 10 Air Squats
    • 5 Pull-Ups or Ring Rows
    • 5 Inch Worms

  • Stretching:

    • Shoulder mobility: Arm Circles and Cross-Body Shoulder Stretch
    • Lower body: Hamstring Stretch and Quad Stretch

Cooldown

  • Stretching:

    • Upper body: Tricep Stretch, Lat Stretch
    • Lower body: Hip Flexor Stretch, Calf Stretch
    • Full body: Forward Fold

  • Light Jog or Walk, 5 minutes