Workout of the day
Today we’ve got a simple but effective workout. We’ll be mixing running, dumbbell swings, and ring rows. Let’s hit it with good form and push ourselves while listening to our bodies.
The workout of the day consists of:
5 rounds for time of:
- 200-meter Run
- 15 Dumbbell Swings (50 lb / 35 lb or 22.5 kg / 16 kg)
- 10 Ring Rows
Scaling
- Run: Modify to 100-meter run or walk for beginners.
- Dumbbell Swings: Use a lighter weight (20 lb / 10 lb or 9 kg / 5 kg) for beginners.
- Ring Rows: Substitute with assisted pull-ups or regular push-ups for beginners.
No equipment
- Run: Use high knees or butt kicks if you can’t run.
- Dumbbell Swings: Use a backpack filled with books or jugs of water.
- Ring Rows: Substitute with bodyweight rows using a sturdy table or do push-ups instead.
Warmup
- 5 minutes easy jog or brisk walk
- 10 arm circles forward and backward
- 10 leg swings front to back
- 10 leg swings side to side
- 5 inchworms
Cooldown
- 5 minutes easy jog or walk
- 2 minutes hamstring stretch per side
- 2 minutes quad stretch per side
- 2 minutes shoulder stretch per side
- 2 minutes child’s pose
