Workout of the day
We’ll hit all major muscle groups with this one. Get ready to work hard and have fun!
The workout of the day consists of:
3 rounds for time of:
- 30 Front Rack Lunges (135/95 lb) or (60/43 kg)
- 20 Hand Release Push-Ups
- 10 Hanging Knee Tucks
- 20 Pistol Squats
- 30 Sit-Ups
Scaling
- Reduce weight for Front Rack Lunges (95/65 lb or 43/29 kg)
- Perform Elevated Push-Ups instead of Hand Release Push-Ups
- Substitute Hanging Knee Tucks with V-Ups
- Use a box or chair for assisted Pistols
- Perform regular Sit-Ups if GHD Sit-Ups are too challenging
No equipment
- Replace Front Rack Lunges with Jumping Lunges (bodyweight)
- Perform Push-Ups on Knees
- Substitute Hanging Knee Tucks with V-Ups on the ground
- Do single-leg squats to a bench or chair for Pistols
- Regular Sit-Ups
Warmup
- 400m easy jog or 2 minutes of jump rope
- 10 Arm Circles forward/backward
- 10 Leg Swings per leg
- 10 Spiderman Lunges (5 each leg)
Stretch:
- 30 seconds Samson Stretch each side
- 30 seconds Couch Stretch each side
Cooldown
- 5 minutes slow walk or light pedal on a bike
- 1 minute Seated Forward Fold
- 1 minute Child’s Pose
- 1 minute Thread the Needle each side
Stretch:
- 30 seconds Hamstring Stretch each side
- 30 seconds Quad Stretch each side
