Workout of the day

Today’s workout is a killer combo of strength and upper body gymnastics. Focus on form, stay strong, and get ready to push those limits.

The workout of the day consists of:

3 Rounds:

  • 10 Deadlifts at 225 lbs (102 kg) / 115 lbs (52 kg)
  • 10 Ring Dips
  • 10 Chest-to-Bar Pull-Ups

Scaling

Deadlifts: Lower the weight as needed. Ring Dips: Do them on a box or with assistance bands. Chest-to-Bar Pull-Ups: Scale to regular pull-ups or jumping pull-ups if needed.

No equipment

Deadlifts: Use a heavy backpack or fill a suitcase with books. Ring Dips: Use sturdy chairs or a countertop. Chest-to-Bar Pull-Ups: Do inverted rows using a table or desk.

Warmup

  • 400m Run or Row
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Ring Rows
  • 10 PVC Pipe Pass-Throughs

Cooldown

  • 400m Walk
  • 1 Minute Forward Fold
  • 1 Minute Child’s Pose
  • 1 Minute Doorway Stretch (each side)
  • 1 Minute Cat-Cow Stretch