Workout of the day

This WOD is a mix of strength, agility, and endurance. It’s designed to challenge your whole body and keep you moving.

The workout of the day consists of:

6 Rounds for Time:

  • 15 Goblet Squats (35 lbs / 16 kg for men; 26 lbs / 12 kg for women)
  • 10 Hand-Release Push-Ups
  • 5 Dumbbell Swings (use same weight as Goblet Squat)
  • 30 Seconds Rest
  • 30 Mountain Climbers (15 each leg)
  • 20 Single Kettlebell Deadlifts (use same weight)
  • 10 Lunge Steps (5 each leg)

Scaling

Beginners:

  • Use lighter weights (e.g., 18 lbs / 8 kg for men; 13 lbs / 6 kg for women)
  • Do knee push-ups
  • Reduce rounds to 4 Intermediates:
  • Use prescribed weights but reduce rounds to 5 if needed
  • Modify hand-release push-ups to standard push-ups if fatigued RX:
  • Follow the workout as prescribed

No equipment

No Equipment:

  • 15 Air Squats
  • 10 Push-Ups
  • 5 Backpack Swings (fill a backpack with weighted items)
  • 30 Mountain Climbers
  • 20 Backpack Deadlifts
  • 10 Walking Lunge Steps

Warmup

  • 3 min light jog
  • 2 rounds of:
    • 10 Arm Circles
    • 10 Leg Swings (each leg)
    • 10 PVC Pass-Throughs
    • 10 Air Squats

Cooldown

  • 2 min easy walk
  • Stretch 1 min each:
    • Hamstring Stretch
    • Cobra Stretch
    • Child’s Pose
    • Shoulder Stretch