Workout of the day

Five rounds of wall climbs and pull-ups. Push yourself and see where you land.

The workout of the day consists of:

For Time:

  • Wall Climbing Ladder: 2, 4, 6, 8, 10 reps
  • Pull-Ups: 10 reps each round

Scaling

Beginner:

  • Wall Walks instead of full wall climbs, reduce reps to 2-2-4-4-6
  • Jumping pull-ups or banded pull-ups

Intermediate:

  • Reduce wall climb reps to 2-3-4-5-6
  • Use a pull-up band if needed

No equipment

No Equipment:

  • 10-8-6-4-2 Push-Ups (instead of Wall Climbs)
  • 10 Towel Rows under a sturdy table or desk (instead of Pull-Ups)

Warmup

  • 5 minutes of easy jogging or jump rope
  • 10 arm circles (forward and backward)
  • 10 leg swings (front to back)
  • 3 rounds of:
    • 5 inchworms
    • 10 scap push-ups
    • 10 air squats

Cooldown

  • 5 minutes of walking or easy pace on a machine
  • 2 rounds of:
    • 30 seconds of child’s pose
    • 30 seconds of doorway chest stretch
    • 30 seconds of seated forward fold
    • 30 seconds each leg lying figure four stretch