Workout of the Day (WOD): Burpees With a Side of Soreness

Chinese policemen perform martial arts during a police drill in Xining, in west China's Qinghai Province, Saturday 25 September 2004. Qinghai, adjacent to Xinjiang and Tibet, organized a provincial police training and drill in the last six months. Foto: SHAN HAIJING dpa

Hey everyone! Seth here with your WOD (workout of the day). Okay, so not only do I eat a plant strong diet, but I also workout 5-6 days a week. So I will be sharing my workouts with you and I hope y’all can tell me what physical activity you did for the day! Grab your water and LET’S GET PUMPED!!

Workout of the Day (WOD): Burpees With a Side of Soreness

Warm up: Stretch a couple of minutes or jump on the tread-mill and do a light 1-2 mile jog to get loose or do a 1 mile row on the row machine. YES! This is just the warm up. (If this is too intense for you, feel free to bring it down to a good workout level that suits you. Just remember to try to push yourself.)

Main Set:

For time

30-50 weighted lunges (I used 20 lb dumbbells, but use whatever weight you want)

25-50 burpees

800m Row machine (or ½ mile run)

50 body weight squats (use just use the weight of your body)

25-50 burpees, or push-ups

800m Row machine (or ½ mile run)

(Optional) weighted calf raises till failure

Cool down: stretch for about 5 minutes.


Post your time down below, and any modifications you made. If you have any questions on how to do something or need alternatives, just leave a comment and I will be happy to help you out.

Stay Ripe,



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