Workout of the day

This workout will challenge your endurance and strength. Get ready to climb up and down the pyramid. Let’s hustle through this challenging sequence!

The workout of the day consists of:

  • 500 meters Row
  • 25 Pull-Ups
  • 20 Kettlebell Swings (1.5 pood / 1 pood or 24kg / 16kg)
  • 15 Overhead Squats (75lb / 55lb or 34kg / 25kg)
  • 10 Burpees
  • 800 meters Run
  • 10 Burpees
  • 15 Overhead Squats (75lb / 55lb or 34kg / 25kg)
  • 20 Kettlebell Swings (1.5 pood / 1 pood or 24kg / 16kg)
  • 25 Pull-Ups
  • 500 meters Row

Scaling

Beginners:

  • 500 meters Row (sub with 400m run if no rower)
  • 25 Ring Rows or Jumping Pull-Ups
  • 20 Kettlebell Swings (lighter weight or Russian style)
  • 15 Overhead Squats (PVC pipe or empty bar)
  • 10 Burpees
  • 400 meters Run
  • 10 Burpees
  • 15 Overhead Squats (PVC pipe or empty bar)
  • 20 Kettlebell Swings (lighter weight or Russian style)
  • 25 Ring Rows or Jumping Pull-Ups
  • 500 meters Row (or 400m run)

Intermediate:

  • 500 meters Row
  • 25 Banded Pull-Ups
  • 20 Kettlebell Swings (1 pood or 16kg)
  • 15 Overhead Squats (55lb or 25kg)
  • 10 Burpees
  • 600 meters Run
  • 10 Burpees
  • 15 Overhead Squats (55lb or 25kg)
  • 20 Kettlebell Swings (1 pood or 16kg)
  • 25 Banded Pull-Ups
  • 500 meters Row

No equipment

No Equipment?

  • 500 meters Run in place or high knees (1:1 time for row distance)
  • 25 Bodyweight Rows (use a sturdy table)
  • 20 Jumping Jacks or Towel Swings
  • 15 Air Squats or Overhead Squats with a broomstick
  • 10 Burpees
  • 800 meters Run in place
  • 10 Burpees
  • 15 Air Squats or Overhead Squats with a broomstick
  • 20 Jumping Jacks or Towel Swings
  • 25 Bodyweight Rows (use a sturdy table)
  • 500 meters Run in place or high knees (1:1 time for row distance)

Warmup

  • 3 minutes of light cardio (jump rope or jog)
  • 10 arm circles forward and backward
  • 10 leg swings per leg (front-to-back)
  • 5 inchworms with push-up
  • 10 air squats

Cooldown

  • 3 minutes of light cardio (walk/jog)
  • 60 seconds of child’s pose
  • 30 seconds of pigeon pose per leg
  • 30 seconds of shoulder stretch per arm
  • 60 seconds of forward fold