ProspeRun WOD 12-20-2024: Push Your Limits

Today’s ProspeRun Workout of the Day (WOD) is all about combining endurance with strength. It’s a balanced mix of cardio and bodyweight exercises to leave you feeling accomplished and energized. Let’s dive in!

The WOD:

1. 2-Mile Bike Ride (Warm-Up)

Start with a brisk 2-mile bike ride to get your heart rate up and your muscles warmed up. Focus on a steady, controlled pace—fast enough to break a sweat but not so intense that you’re burning out early.

2. Strength Circuit: Bodyweight 40s

This part of the workout will test your upper body strength and endurance. Complete the following, with 40 seconds of rest between each movement:

• 40 Pull-Ups: Engage your back, shoulders, and arms. Modify to assisted pull-ups or negatives if needed, but keep moving.

• 40 Pushups: Keep your form solid—chest to ground, elbows close, and a tight core. Drop to your knees for a modification if necessary.

• 40 Dips: Target your triceps using parallel bars or a sturdy surface like a bench. Control the movement to avoid strain.

3. 2-Mile Bike Ride (Cool-Down)

Finish strong with another 2-mile ride. Push the pace slightly if you have the energy left, or cruise at a moderate speed to cool down. This ride is all about celebrating the effort you’ve put in.

Tips for Success:

• Focus on Form: Quality over quantity—especially during pull-ups, pushups, and dips. Proper form ensures you get the most out of the workout and reduces injury risk.

• Pace Yourself: Don’t burn out on the first bike ride or strength circuit. Find a rhythm and stick to it.

• Hydrate & Recover: Drink water before, during, and after the workout. Stretch or use a foam roller to help your muscles recover faster.

Your Challenge:

Log your total time to complete the WOD, then challenge yourself to improve next time! Share your progress and insights with the ProspeRun community—we’re all in this together.

Remember: Every pedal, pull, push, and dip is a step toward becoming the strongest version of yourself. Keep ProspeRunning! - Gio