Workout of the day

Get ready for a fresh spin on the classic movements. We’re mixing wall balls, bodyweight, and some leg work for a balanced and challenging workout. Stay sharp and keep pushing till the end.

The workout of the day consists of:

For Time:

  • 100 Wall Balls (20 lb / 9 kg)
  • 50 Box Jumps (24 in / 20 in)
  • 50 Push-Up Rows (25 each arm)
  • 100 Double Unders

Scaling

  • Wall Balls: Use a 14 lb / 6 kg ball or lighter
  • Box Jumps: Substitute with Step-Ups on a lower box
  • Push-Up Rows: Perform regular push-ups if rows are too challenging
  • Double Unders: Scale to 200 Single Unders

No equipment

  • Wall Balls: Squat and press with any weighted item (e.g., grocery bag)
  • Box Jumps: Perform Step-Ups on a sturdy chair
  • Push-Up Rows: Do regular push-ups or knee push-ups if needed
  • Double Unders: Perform 100 high knees

Warmup

  • 5 minutes easy jog or row
  • 2 rounds of:
    • 10 Arm Circles
    • 10 Lunges
    • 5 Walkouts to Plank

Cooldown

  • 3 minutes walking or light jog
  • 2 minutes per side Pigeon Pose
  • 60 seconds Cat-Cow Stretch