Workout of the day
Let’s mix things up a bit with today’s 3-round workout that will test both your strength and endurance. Be ready to push yourself and finish strong.
The workout of the day consists of:
3 Rounds for Time:
- 15 Chest-to-Bar Pull-Ups
- 30 V-Ups
- 50 Air Squats
- 400 meters Run (2x back and forth on driveway or around your block)
Scaling
- For Chest-to-Bar Pull-Ups: Use Jumping Pull-Ups or regular Pull-Ups.
- For V-Ups: Do regular Sit-Ups or Crunches.
- For Air Squats: Do to a bench/box for support if needed.
- For the 400m Run: Substitute with 2 minutes of High Knees or Marching in place.
No equipment
- For Chest-to-Bar Pull-Ups: Substitute with Towel Rows (using a sturdy towel tied around a door).
- For V-Ups: Do Tuck-Ups instead.
- For Air Squats: Hold a backpack full of books if you want extra weight.
- For 400m Run: Substitute with running stairs or doing 2 minutes of fast-paced Step-Ups on sturdy furniture.
Warmup
- 400m Light Jog or 2 minutes of Jumping Jacks
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Leg Swings Forward
- 10 Leg Swings Side-to-Side
- 5 Inch Worms with a Push-Up
Cooldown
- 400m Walk or 2 minutes of Light Jogging
- 30 Seconds Forward Fold
- 30 Seconds Child’s Pose
- 30 Seconds Pigeon Pose each leg
- 30 Seconds Shoulder Stretch each arm
