Workout of the Day
For time:
1,000 meter run
75 air squats
50 devil presses
75 air squats
1,000 meter run

30 minute time cap

If you’re thinking about scaling this workout, you should be considering how to cut the volume down to make it more manageable. The devil presses can be scaled to 35 reps total, the air squats can be scaled to 50 reps per round, and the runs can be scaled to 500 meters each. Other volumes and distances totally work, but those jumps will give you a good decrease in difficulty while still being a substantial amount of work.

If you’re up for a challenge, stick with the workout as written and continue at a steady pace until you finish or you hit the time cap.

standard: 35/20 pound db
rx and sport: 50/35 pound db
metcon: 7×2:00 on, 1:00 off