Workout of the day

Long, steady work. Pull, push, and keep your heart rate up. Moderate pace. Move well.

The workout of the day consists of:

AMRAP 15 min:

  • 10 Pull-Ups
  • 15 Push-Ups
  • 20 Cal Row or Bike

RX: Strict or kipping pull-ups. Full range push-ups. Intermediate: Use band for pull-ups if needed. Beginner: Ring rows or assisted pull-ups, incline push-ups, 12 cal row or 10 cal bike.

Scaling

Intermediate:

  • Pull-ups with band or jumping
  • Push-ups to box or knee
  • 15 cal row or 12 cal bike Beginner:
  • Ring rows or assisted pull-ups (10 reps)
  • Incline push-ups (10 reps)
  • 12 cal row or 10 cal bike

No equipment

  • 20 jumping pull-ups or door frame rows
  • 15 elevated push-ups
  • 30 jumping jacks

Warmup

  • 2 min cardio (row, bike, or jog)
  • Joint circles (shoulders, wrists, hips)
  • Tabata (4 min: 20s on, 10s off):
    • Scapular pull-ups
    • Air squats
  • 3 min movement prep:
    • 2 rounds: 5 pull-up negatives, 10 push-ups, 10 cals easy row or bike

Cooldown

  • Child’s pose (1 min)
  • Down dog (1 min)
  • Pigeon (30s per side)
  • Thread-the-needle (30s per side)
  • Supine twist (30s per side)