Workout of the day

We’re mixing things up today with sprints and burpees. Ready to feel the burn? Let’s go!

The workout of the day consists of:

  • 100 meters Sprint
  • 10 Burpees
  • 2 minutes Rest
  • 100 meters Sprint
  • 10 Burpees
  • 2 minutes Rest
  • 100 meters Sprint
  • 10 Burpees
  • 2 minutes Rest
  • 100 meters Sprint
  • 10 Burpees

Scaling

  • Beginners: Reduce the distance to 50 meters and perform 5 burpees per round.
  • Intermediates: Perform the workout as written.
  • RX athletes: Add a weighted vest (14 lbs / 6kg for women, 20 lbs / 9kg for men).

No equipment

  • No track? Run in place for 20 seconds, followed by your burpees. If you don’t have space to run, do high knees instead.

Warmup

  • 3 minutes of light jogging
  • Dynamic stretches (leg swings, arm circles)
  • 10 lunges (each leg)
  • 10 air squats

Cooldown

  • 5 minutes of walking to lower your heart rate
  • Stretch your hamstrings, quads, and calves
  • Shoulder and tricep stretches