Workout of the day
Today’s workout mixes things up to test your endurance and strength. It’s simple but pushes you in all the right ways. Let’s go!
The workout of the day consists of:
Complete as many rounds as possible in 20 minutes of:
- 1 Minute Bear Crawl
- 10 Wall Balls (20 lb/14 lb | 9 kg/6 kg)
- 10 Push-Ups
- 15 Sit-Ups
- 20 Walking Lunges
Scaling
- Beginner: Reduce bear crawl to 30 seconds, wall balls to 6-8 reps, knee push-ups, reduce lunges to 10 reps per leg
- Intermediate: Complete as prescribed
- RX: Increase wall balls to 12 reps, add a weight vest if available
No equipment
- Bear Crawl: Do a plank hold or mountain climbers
- Wall Balls: Use any weighted object like a backpack or do thrusters
- Push-Ups: Do push-ups against a sturdy table or on knees
- Sit-Ups: Crunches
- Walking Lunges: Bodyweight squats or step-ups on a chair
Warmup
- 5 minutes light jog or jumping jacks
- Arm circles (10 forwards, 10 backwards)
- Leg swings (10 per leg)
- Hip circles (10 each direction)
- 10 Air Squats
Cooldown
- Slow walk to bring heart rate down
- Quad stretch (30 seconds each side)
- Hamstring stretch (30 seconds each side)
- Shoulder stretch (30 seconds each side)
- Child’s pose (1 minute)
