Workout of the day
Let’s mix up your routine a bit. This workout’s got a bit more variety but still keeps it real with sprints, burpees, and swings.
The workout of the day consists of:
4 rounds for time of:
- 150-meter sprint
- 5 lateral burpees over an object
- 10 kettlebell swings (53 lbs / 24 kg or 35 lbs / 16 kg)
Twist:
- Add 10 lunges after each round (5 each leg)
Scaling
- For sprints: Scale down to 100 meters.
- For lateral burpees: Do regular burpees if lateral is too tough.
- For kettlebell swings: Use a lighter weight or substitute with dumbbell swings.
No equipment
- Sprints: Run in place with high knees for 30 seconds.
- Lateral burpees: Do regular burpees without lateral movement.
- Kettlebell swings: Use a backpack with some weight in it for swings.
- Lunges: Bodyweight lunges without any added weight.
Warmup
- 2 rounds of: 30-second high knees, 30-second butt kicks
- 2 rounds of: 5 arm circles forward/backwards, 10 torso twists, 10 air squats
Cooldown
- Stretch: Hamstrings, calves, shoulders, and hip flexors
- 2 minutes of deep breathing
