Workout of the day

This one’s gonna test your speed and upper body endurance. Push race mode—you’re going against yourself here.

The workout of the day consists of:

10 rounds for time of:

  • 100 meters Sprint
  • 10 Pull-Ups
  • 50 meters Sprint Backwards
  • 10 Burpee Box Jump Overs

Scaling

Beginners:

  • Scale Pull-Ups to Ring Rows or Jumping Pull-Ups
  • Reduce Box Height for Burpee Box Jump Overs

Intermediate:

  • Use a mix of Pull-Ups and Jumping Pull-Ups
  • Moderate Box Height

RX:

  • As written

No equipment

No Pull-Up Bar:

  • 10 Bent Over Rows with water jugs or backpacks

No Box:

  • 10 Burpees

Warmup

  • 5 minutes light jog
  • 10 arm circles each side
  • 10 leg swings each side
  • 10 walking lunges with twist
  • 10 inchworms

Cooldown

  • 5 minutes walking
  • 10 standing quad stretches each side
  • 10 standing hamstring stretches each side
  • 5 cobra stretches
  • 10 shoulder stretches