Workout of the day
Get ready for a mix of cardio, upper body strength, and gymnastic skills. This one will test your endurance and grit. Push through and give it your all.
The workout of the day consists of:
- 25 Jumping Burpees
- 400 meter Run
- 20 Pull-Ups
- 400 meter Run
- 15 Handstand Push-Ups
- 400 meter Run
- 20 Chest-to-Bar Pull-Ups
- 400 meter Run
- 25 Jumping Burpees
Scaling
- Burpees: Do them without the jump for scaled version.
- Pull-Ups: Use a band for assistance or do jumping pull-ups.
- Handstand Push-Ups: Scale to pike push-ups or regular push-ups.
- Chest-to-Bar Pull-Ups: Scale to regular pull-ups or jumping pull-ups.
- Runs: Scale distance to 200 meters if needed.
No equipment
- Burpees: Do 25 Squat Jumps if you can’t do burpees.
- Pull-Ups: Do bodyweight rows using a sturdy table.
- Handstand Push-Ups: Do pike push-ups with feet on a chair.
- Chest-to-Bar Pull-Ups: Do bodyweight rows using a sturdy table.
- Runs: Substitute with 2 minutes of high knees.
Warmup
- 400 meter Easy Jog
- 10 Air Squats
- 10 Push-Ups
- 10 Arm Circles (each direction)
Cooldown
- 400 meter Walk
- 10 Minute Stretching (focusing on arms, shoulders, legs)
