Workout of the day

Today, we ramp up the intensity with a three-part workout. It’ll test your strength, coordination, and cardiovascular endurance. Get ready for a bit of everything.

The workout of the day consists of:

7 rounds for time of:

  • 7 Deadlifts (275 lb / 125 kg)
  • 14 Box Jumps (24 in / 61 cm)
  • 21 Double Unders

Scaling

  • Scale Deadlifts to a manageable weight if 275 lb / 125 kg is too heavy.
  • Substitute Box Jumps with Step-ups if jumps are too challenging or for lower impact.
  • Substitute Double Unders with 42 Single Unders.

No equipment

  • Deadlifts: Use a heavy backpack or loaded box for deadlifts if you don’t have a barbell.
  • Box Jumps: Use a sturdy chair or step for step-ups/jumps.
  • Double Unders: Substitute with imaginary jump rope or high knees.

Warmup

  • 3 minutes of Jumping Jacks
  • 2 rounds of:
    • 10 Air Squats
    • 10 Push-ups
    • 10 Lunges
  • Deadlift Warmup:
    • 2 sets of 6 deadlifts with light weight
  • 20 Double Under Practice

Cooldown

  • 2 minutes slow jump rope or light jogging
  • Stretching:
    • Hamstring Stretch (1 min each side)
    • Calf Stretch (1 min each side)
    • Shoulder Stretch (1 min each side)