Workout of the day

We’re hitting the Assault Bike, mastering the front squat, and tackling Wall Walks today. Gear up and let’s crush this workout together.

The workout of the day consists of:

4 Rounds For Time:

  • 12 Calorie Assault Bike
  • 15 Front Squats (95 lb / 43 kg)
  • 9 Wall Walks

Scaling

  • Assault Bike: Scale to 10 Calories for Beginners
  • Front Squats: Scale the weight to 65 lb (30 kg) for Beginners and 75 lb (34 kg) for Intermediate
  • Wall Walks: Scale to 3 Wall Climbs for Beginners

No equipment

  • Assault Bike: Substitute with 200m Run or 150m Row
  • Front Squats: Use household items like a backpack or large book if no barbell is available
  • Wall Walks: Substitute with inchworms

Warmup

  • 5 min light cardio (jogging or brisk walking)
  • Dynamic stretches:
    • Arm Circles (10 forward, 10 backward)
    • Leg Swings (10 each leg)
    • Hip Circles (10 each direction)
  • 2 rounds of:
    • 10 Air Squats
    • 10 Shoulder Taps (from plank position)
    • 5 Inchworms

Cooldown

  • 5 min slow walk
  • Stretching:
    • Hamstring stretch: 30 seconds each leg
    • Quad stretch: 30 seconds each leg
    • Chest opener: 30 seconds
    • Child’s Pose: 1 minute