Workout of the day

Today we’ve got a sweaty one lined up. This WOD is all about pushing, squatting, and pulling your way to the finish line. Keep moving and focus on good form. Let’s crush it!

The workout of the day consists of:

5 rounds for time of:

  • 25 Single Arm Dumbbell Push Press (50 lb/22.5 kg)
  • 10 Pistols (each leg)
  • 10 Burpees Over Dumbbell
  • 12 Chest-to-Bar Pull-Ups

Scaling

  • For beginners:
    • Dumbbell Push Press: Use 20 lb/10 kg
    • Assisted Pistols: Use a box or hold onto a band
    • Burpees: Do regular burpees without jumping over dumbbell
    • Pull-Ups: Do ring rows
  • For intermediates:
    • Dumbbell Push Press: Use 35 lb/15 kg
    • Pistols: Use a box for assistance
    • Burpees: Standard burpees
    • Pull-Ups: Do regular pull-ups

No equipment

  • Instead of Dumbbells use filled water bottles or a heavy backpack for Push Press
  • Pistols can be done holding onto a sturdy chair for balance
  • Burpees can be done with space in your living room
  • Pull-ups can be replaced with inverted rows using a table or sturdy surface

Warmup

  • 5 mins light jog or jump rope
  • Dynamic stretching:
    • Arm circles (2 mins)
    • Leg swings (1 min each leg)
    • Hip circles (2 mins)
  • 2 rounds of:
    • 10 Air squats
    • 10 Push-ups
    • 10 Scapula pull-ups

Cooldown

  • 5 mins slow walk or light jog
  • Static stretching:
    • Child’s pose (2 mins)
    • Pigeon pose (1 min each leg)
    • Shoulder stretch (1 min each side)
  • Foam rolling (5 mins)