Workout of the day
We’re going to mix it up with a triathlon-style workout that keeps things engaging and challenging. Pace yourself and push through each segment.
The workout of the day consists of:
3 rounds for time of:
- 800 meters Run
- 500 meters Row (or 1000 meters on a bike)
- 50 Double Unders
Scaling
Beginner: 3 rounds for time of:
- 400 meters Run
- 250 meters Row (or 500 meters on a bike)
- 100 Single Unders
Intermediate: 3 rounds for time of:
- 600 meters Run
- 400 meters Row (or 800 meters on a bike)
- 75 Single Unders
No equipment
- Run: Run in place or do high knees for the same duration.
- Row/Bike: Substitute with 30 extra jumping jacks or high knees if you don’t have a machine.
- Double Unders: Substitute with 20 tuck jumps if you don’t have a jump rope.
Warmup
- 400m light jog
- 10 arm circles (each direction)
- 10 leg swings (each leg)
- 10 air squats
- 5 inchworms with a push-up
Cooldown
- 400m walk
- 10 deep lunges (each leg)
- 10 tricep stretches (each arm)
- 10 forward folds
- 10 cat-cow stretches
