Workout of the day

This workout brings a mix of weightlifting, cardio, and bodyweight exercises. Get ready to sweat and have some fun with it!

The workout of the day consists of:

For time:

  • 25 Deadlifts (225 lb / 102 kg)
  • 25 calories Row
  • 25 Box Jump Overs (24 inches / 60 cm)
  • 25 Kettlebell Swings (70 lb / 32 kg)
  • 25 Wall Balls (20 lb / 9 kg)
  • 25 Chest-to-Bar Pull-Ups
  • 25 Burpees Over the Bar
  • 25 Deadlifts (225 lb / 102 kg)

Scaling

  • Deadlifts: Scale to 135 lb / 61 kg or 95 lb / 43 kg
  • Chest-to-Bar Pull-Ups: Scale to regular pull-ups or ring rows
  • Box Jump Overs: Scale to step-ups
  • Kettlebell Swings: Scale to lighter weight
  • Wall Balls: Scale to 14 lb / 6 kg or 10 lb / 4 kg
  • Burpees Over the Bar: Scale to regular burpees

No equipment

  • Instead of deadlifts: Glute bridges
  • Instead of rowing: High knees or jumping jacks
  • Instead of box jump overs: Tuck jumps
  • Instead of kettlebell swings: Use a backpack or any weight
  • Instead of wall balls: Thrusters with dumbbells or any weight
  • Instead of pull-ups: Bent-over rows with a backpack or water jugs
  • Instead of burpees over the bar: Regular burpees

Warmup

  • 5 minutes of jump rope
  • 3 rounds of:
    • 10 air squats
    • 10 push-ups
    • 10 ring rows
    • 10 lunges (each leg)

Stretch:

  • Hamstrings: Forward fold
  • Shoulders: Arm across chest
  • Hips: Pigeon pose

Cooldown

  • 3 rounds of:
    • 30 seconds child’s pose
    • 30 seconds cat-cow

Stretch:

  • Quads: Standing quad stretch
  • Back: Knees to chest
  • Calves: Downward dog