Workout of the day

Get ready for a burner! Mix up those Wall Balls with Box Jump Overs to keep it fresh and spicy. Perfect for all fitness levels.

The workout of the day consists of:

50 Wall Balls (20 lb / 9 kg) 20 Box Jump Overs (24” for men, 20” for women) 40 Wall Balls (20 lb / 9 kg) 16 Box Jump Overs (24” for men, 20” for women) 30 Wall Balls (20 lb / 9 kg) 12 Box Jump Overs (24” for men, 20” for women) 20 Wall Balls (20 lb / 9 kg) 8 Box Jump Overs (24” for men, 20” for women) 10 Wall Balls (20 lb / 9 kg) 4 Box Jump Overs (24” for men, 20” for women)

Scaling

Beginner:

  • Decrease Wall Ball weight to 14 lb (6 kg) or a manageable weight
  • Use a lower Box (e.g., 20" for men, 16" for women)

Intermediate:

  • Keep Wall Ball weight at 20 lb (9 kg) but adjust Box height if necessary (24" for men, 20" for women)

Rx:

  • As prescribed

Advanced:

  • Increase Box height (30" for men, 24" for women)

No equipment

For people without equipment:

  • Substitute Wall Balls with Air Squats
  • Substitute Box Jump Overs with Broad Jumps (ensure you have a safe landing area)

Warmup

  • 400m Run or Row
  • 10 Air Squats
  • 10 Push-ups
  • 10 Leg Swings (each leg)
  • Arm Circles (30 seconds forward & backward)

Stretching:

  • Hip Flexor Stretch (1 min each side)
  • Pigeon Pose (1 min each side)
  • Shoulder Pass-Throughs (1 min)

Cooldown

  • Walk for 2-3 minutes to lower heart rate
  • Child’s Pose (1 min)
  • Seated Forward Bend (1 min)
  • Downward Dog (1 min)
  • Thread the Needle (1 min each side)

Stretching:

  • Quad Stretch (1 min each side)
  • Shoulder Stretch (1 min each side)