Workout of the day

We’re shaking things up a bit with this WOD. Get ready for a tough but rewarding workout to challenge your endurance and strength.

The workout of the day consists of:

4 rounds for time of:

  • 400 meters Run
  • 10 Toes to Bar
  • 10 Burpees
  • 15 Dumbbell Shoulder Press (35/25 lb, 16/11 kg)

Scaling

  • Run: Scale to 200 meters if needed
  • Toes to Bar: Sub with hanging knee raises or V-ups
  • Burpees: Perform knee push-up burpees
  • Dumbbell Shoulder Press: Use lighter dumbbells or perform seated press with support

No equipment

  • Run: Run on the spot or high knees for 2 minutes
  • Toes to Bar: Lying leg raises or tuck-ups
  • Burpees: No equipment needed
  • Dumbbell Shoulder Press: Use water bottles or just perform shoulder taps

Warmup

  1. 5-minute Easy Jog or Jump Rope
  2. Dynamic Stretches:
  • Leg Swings (Front to Back) x 10 per leg
  • Arm Circles x 10 forward and 10 backwards
  • Hip Circles x 10 each direction
  1. 2 Rounds of:
  • 5 Inchworms
  • 10 Air Squats

Cooldown

  1. Slow Jog or Walk to cool down (3-5 minutes)
  2. Static Stretches:
  • Hamstring Stretch (Seated) - 1 min per leg
  • Shoulder Stretch - 1 min per arm
  • Tricep Stretch - 1 min per arm
  • Child’s Pose - 2 minutes