Workout of the day
Today’s workout is going to challenge your strength, endurance, and explosive power. Let’s get after it!
The workout of the day consists of:
- 15 Push Press (50% of 1RM)
- 75 calories Row
- 15 Front Squats (60% of 1RM)
- 10 Pull-Ups
- 20 Standing Broad Jumps
- 100-meter Sprint
- 10 Ring Dips
- 75 calories Row
Scaling
- Push Press: Reduce the weight or perform with dumbbells
- Front Squats: Reduce the weight or perform goblet squats
- Pull-Ups: Use band assistance or perform Ring Rows
- Ring Dips: Use a box for support or perform bar dips
No equipment
- Push Press: Use household items like filled water bottles or heavy backpacks
- 75 calories Row: Substitute with 5 minutes of high knees
- Front Squats: Hold filled water bottles or heavy backpacks
- Pull-Ups: Perform Inverted rows under a sturdy table
- Standing Broad Jumps: Perform tuck jumps
- 100-meter Sprint: Substitute with 30 seconds of high knees
- Ring Dips: Perform chair dips
Warmup
Warmup:
- 400m run or 500m row
- 10 Air squats
- 10 Push-ups
- 10 Ring Rows
Stretch:
- Shoulders: Arm circles (20 seconds each direction)
- Hamstrings: Forward Fold (30 seconds)
Cooldown
Cooldown:
- Slow walk or easy row for 5 minutes
Stretch:
- Hamstrings: Standing Forward Bend (30 seconds)
- Quads: Standing Quad Stretch (30 seconds each side)
- Shoulders: Cross-body shoulder stretch (30 seconds each side)
