Workout of the day
Get ready for a challenge with a twist. Today’s workout will test your endurance and strength while keeping things interesting with a slight variation in reps. Push yourself, keep good form, and remember to scale if needed.
The workout of the day consists of:
5 rounds for time of:
- 400 meter Run
- 5 Burpee Pull-Ups
- 10 Deadlifts (225 lb / 102 kg for men, 155 lb / 70 kg for women)
- 15 Body Rows
Scaling
- Beginners:
- Reduce run to 200 meters
- Perform regular burpees instead of Burpee Pull-Ups
- Deadlifts at 135 lb / 60 kg (men) and 95 lb / 43 kg (women)
- Body Rows with feet on the ground
- Intermediate:
- Run the full 400 meters
- Use a light band for assistance on pull-ups
- Deadlifts at 185 lb / 83 kg (men) and 125 lb / 56 kg (women)
- Body Rows with feet elevated
No equipment
- No equipment:
- Run 400 meters
- Perform 10 regular burpees
- Do 15 good mornings with a backpack filled with books or water bottles
- Perform 15 inverted rows using a sturdy table or desk
Warmup
- 3 minutes of light jogging
- 10 arm circles each direction
- 10 leg swings each leg
- 2 rounds of:
- 10 air squats
- 10 push-ups
- 20 second plank hold
Cooldown
- 2 minutes walking to cool down
- Stretch:
- Hamstring stretch (1 min each side)
- Chest stretch (1 min each side)
- Shoulder stretch (1 min each side)
