{"id":502,"date":"2016-08-30T11:14:20","date_gmt":"2016-08-30T11:14:20","guid":{"rendered":"http:\/\/zenhealthfitness.com\/?p=502"},"modified":"2016-08-28T11:18:25","modified_gmt":"2016-08-28T11:18:25","slug":"workout-day-21","status":"publish","type":"post","link":"https:\/\/zenhealthfitness.com\/workout-day-21\/","title":{"rendered":"Workout Of The Day 21"},"content":{"rendered":"<div class=\"e767c666e2c5a863939d70a56c0fa205\" data-index=\"1\" style=\"float: none; margin:5px 0 5px 0; text-align:center;\">\n<script type=\"text\/javascript\">\r\n    google_ad_client = \"ca-pub-6551222511596218\";\r\n    google_ad_slot = \"8666109084\";\r\n    google_ad_width = 468;\r\n    google_ad_height = 15;\r\n<\/script>\r\n<!-- Zen 0 468 x 15 -->\r\n<script type=\"text\/javascript\"\r\nsrc=\"\/\/pagead2.googlesyndication.com\/pagead\/show_ads.js\">\r\n<\/script>\n<\/div>\n<p>Try this one for the <strong>workout of the day<\/strong> :<\/p>\n<p>a) Overhead Squats, 5 sets to find your heaviest 3 rep max<\/p>\n<p><strong>Rest 5mins<\/strong><\/p>\n<p>b) Complete for time<\/p>\n<p>100 cal Assault bike<br \/>\n3km Row<br \/>\n2km Run<\/p>\n<p>Smash it hard people, if you are looking for more challenges for a WOD, try these.<\/p>\n\n<div style=\"font-size: 0px; height: 0px; line-height: 0px; margin: 0; padding: 0; clear: both;\"><\/div><!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>Try this one for the workout of the day : a) Overhead Squats, 5 sets to find your heaviest 3 rep max Rest 5mins b) Complete for time 100 cal Assault bike 3km Row 2km Run Smash it hard people, if you are looking for more challenges for a WOD, try these.<!-- AddThis Advanced Settings generic via filter on wp_trim_excerpt --><!-- AddThis Share Buttons generic via filter on wp_trim_excerpt --><\/p>\n","protected":false},"author":1,"featured_media":302,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false},"categories":[11],"tags":[15,14],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Workout Of The Day 21 -<\/title>\n<meta name=\"description\" content=\"Try this on for a challenging WOD.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/zenhealthfitness.com\/workout-day-21\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Workout Of The Day 21 -\" \/>\n<meta property=\"og:description\" content=\"Try this on for a challenging WOD.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/zenhealthfitness.com\/workout-day-21\/\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/zenhealthfitness\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/zenhealthfitness\" \/>\n<meta property=\"article:published_time\" content=\"2016-08-30T11:14:20+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-08-28T11:18:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i1.wp.com\/zenhealthfitness.com\/wp-content\/uploads\/2015\/07\/workout-of-the-day1.jpg?fit=600%2C400&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Health Ninja\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@zenfitters\" \/>\n<meta name=\"twitter:site\" content=\"@zenfitters\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Health Ninja\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/zenhealthfitness.com\/workout-day-21\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/zenhealthfitness.com\/workout-day-21\/\"},\"author\":{\"name\":\"Health Ninja\",\"@id\":\"https:\/\/zenhealthfitness.com\/#\/schema\/person\/a56551eaabbae583a6ba0e09a3f0726b\"},\"headline\":\"Workout Of The Day 21\",\"datePublished\":\"2016-08-30T11:14:20+00:00\",\"dateModified\":\"2016-08-28T11:18:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/zenhealthfitness.com\/workout-day-21\/\"},\"wordCount\":52,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/zenhealthfitness.com\/#\/schema\/person\/a56551eaabbae583a6ba0e09a3f0726b\"},\"image\":{\"@id\":\"https:\/\/zenhealthfitness.com\/workout-day-21\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/zenhealthfitness.com\/wp-content\/uploads\/2015\/07\/workout-of-the-day1.jpg?fit=600%2C400&ssl=1\",\"keywords\":[\"WOD\",\"Workout of the day\"],\"articleSection\":[\"Training\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/zenhealthfitness.com\/workout-day-21\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/zenhealthfitness.com\/workout-day-21\/\",\"url\":\"https:\/\/zenhealthfitness.com\/workout-day-21\/\",\"name\":\"Workout Of The Day 21 -\",\"isPartOf\":{\"@id\":\"https:\/\/zenhealthfitness.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/zenhealthfitness.com\/workout-day-21\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/zenhealthfitness.com\/workout-day-21\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/zenhealthfitness.com\/wp-content\/uploads\/2015\/07\/workout-of-the-day1.jpg?fit=600%2C400&ssl=1\",\"datePublished\":\"2016-08-30T11:14:20+00:00\",\"dateModified\":\"2016-08-28T11:18:25+00:00\",\"description\":\"Try this on for a challenging WOD.\",\"breadcrumb\":{\"@id\":\"https:\/\/zenhealthfitness.com\/workout-day-21\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/zenhealthfitness.com\/workout-day-21\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/zenhealthfitness.com\/workout-day-21\/#primaryimage\",\"url\":\"https:\/\/i0.wp.com\/zenhealthfitness.com\/wp-content\/uploads\/2015\/07\/workout-of-the-day1.jpg?fit=600%2C400&ssl=1\",\"contentUrl\":\"https:\/\/i0.wp.com\/zenhealthfitness.com\/wp-content\/uploads\/2015\/07\/workout-of-the-day1.jpg?fit=600%2C400&ssl=1\",\"width\":600,\"height\":400},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/zenhealthfitness.com\/workout-day-21\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/zenhealthfitness.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Workout Of The Day 21\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/zenhealthfitness.com\/#website\",\"url\":\"https:\/\/zenhealthfitness.com\/\",\"name\":\"\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/zenhealthfitness.com\/#\/schema\/person\/a56551eaabbae583a6ba0e09a3f0726b\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/zenhealthfitness.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":[\"Person\",\"Organization\"],\"@id\":\"https:\/\/zenhealthfitness.com\/#\/schema\/person\/a56551eaabbae583a6ba0e09a3f0726b\",\"name\":\"Health Ninja\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/zenhealthfitness.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/i0.wp.com\/zenhealthfitness.com\/wp-content\/uploads\/2015\/01\/workout-hamster.jpg?fit=379%2C305&ssl=1\",\"contentUrl\":\"https:\/\/i0.wp.com\/zenhealthfitness.com\/wp-content\/uploads\/2015\/01\/workout-hamster.jpg?fit=379%2C305&ssl=1\",\"width\":379,\"height\":305,\"caption\":\"Health Ninja\"},\"logo\":{\"@id\":\"https:\/\/zenhealthfitness.com\/#\/schema\/person\/image\/\"},\"description\":\"Jack Rourke is the Health Ninja. A truly average person who has worked his butt off to be awesome fit and healthy. Well maybe just the best version of himself. With a little effort, the average person can achieve better than average results.\",\"sameAs\":[\"http:\/\/zenhealthfitness.com\",\"https:\/\/www.facebook.com\/zenhealthfitness\"],\"url\":\"https:\/\/zenhealthfitness.com\/author\/health-ninja\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Workout Of The Day 21 -","description":"Try this on for a challenging WOD.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/zenhealthfitness.com\/workout-day-21\/","og_locale":"en_US","og_type":"article","og_title":"Workout Of The Day 21 -","og_description":"Try this on for a challenging WOD.","og_url":"https:\/\/zenhealthfitness.com\/workout-day-21\/","article_publisher":"https:\/\/www.facebook.com\/zenhealthfitness","article_author":"https:\/\/www.facebook.com\/zenhealthfitness","article_published_time":"2016-08-30T11:14:20+00:00","article_modified_time":"2016-08-28T11:18:25+00:00","og_image":[{"width":600,"height":400,"url":"https:\/\/i1.wp.com\/zenhealthfitness.com\/wp-content\/uploads\/2015\/07\/workout-of-the-day1.jpg?fit=600%2C400&ssl=1","type":"image\/jpeg"}],"author":"Health Ninja","twitter_card":"summary_large_image","twitter_creator":"@zenfitters","twitter_site":"@zenfitters","twitter_misc":{"Written by":"Health Ninja"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/zenhealthfitness.com\/workout-day-21\/#article","isPartOf":{"@id":"https:\/\/zenhealthfitness.com\/workout-day-21\/"},"author":{"name":"Health Ninja","@id":"https:\/\/zenhealthfitness.com\/#\/schema\/person\/a56551eaabbae583a6ba0e09a3f0726b"},"headline":"Workout Of The Day 21","datePublished":"2016-08-30T11:14:20+00:00","dateModified":"2016-08-28T11:18:25+00:00","mainEntityOfPage":{"@id":"https:\/\/zenhealthfitness.com\/workout-day-21\/"},"wordCount":52,"commentCount":0,"publisher":{"@id":"https:\/\/zenhealthfitness.com\/#\/schema\/person\/a56551eaabbae583a6ba0e09a3f0726b"},"image":{"@id":"https:\/\/zenhealthfitness.com\/workout-day-21\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/zenhealthfitness.com\/wp-content\/uploads\/2015\/07\/workout-of-the-day1.jpg?fit=600%2C400&ssl=1","keywords":["WOD","Workout of the day"],"articleSection":["Training"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/zenhealthfitness.com\/workout-day-21\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/zenhealthfitness.com\/workout-day-21\/","url":"https:\/\/zenhealthfitness.com\/workout-day-21\/","name":"Workout Of The Day 21 -","isPartOf":{"@id":"https:\/\/zenhealthfitness.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/zenhealthfitness.com\/workout-day-21\/#primaryimage"},"image":{"@id":"https:\/\/zenhealthfitness.com\/workout-day-21\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/zenhealthfitness.com\/wp-content\/uploads\/2015\/07\/workout-of-the-day1.jpg?fit=600%2C400&ssl=1","datePublished":"2016-08-30T11:14:20+00:00","dateModified":"2016-08-28T11:18:25+00:00","description":"Try this on for a challenging WOD.","breadcrumb":{"@id":"https:\/\/zenhealthfitness.com\/workout-day-21\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/zenhealthfitness.com\/workout-day-21\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/zenhealthfitness.com\/workout-day-21\/#primaryimage","url":"https:\/\/i0.wp.com\/zenhealthfitness.com\/wp-content\/uploads\/2015\/07\/workout-of-the-day1.jpg?fit=600%2C400&ssl=1","contentUrl":"https:\/\/i0.wp.com\/zenhealthfitness.com\/wp-content\/uploads\/2015\/07\/workout-of-the-day1.jpg?fit=600%2C400&ssl=1","width":600,"height":400},{"@type":"BreadcrumbList","@id":"https:\/\/zenhealthfitness.com\/workout-day-21\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/zenhealthfitness.com\/"},{"@type":"ListItem","position":2,"name":"Workout Of The Day 21"}]},{"@type":"WebSite","@id":"https:\/\/zenhealthfitness.com\/#website","url":"https:\/\/zenhealthfitness.com\/","name":"","description":"","publisher":{"@id":"https:\/\/zenhealthfitness.com\/#\/schema\/person\/a56551eaabbae583a6ba0e09a3f0726b"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/zenhealthfitness.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":["Person","Organization"],"@id":"https:\/\/zenhealthfitness.com\/#\/schema\/person\/a56551eaabbae583a6ba0e09a3f0726b","name":"Health Ninja","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/zenhealthfitness.com\/#\/schema\/person\/image\/","url":"https:\/\/i0.wp.com\/zenhealthfitness.com\/wp-content\/uploads\/2015\/01\/workout-hamster.jpg?fit=379%2C305&ssl=1","contentUrl":"https:\/\/i0.wp.com\/zenhealthfitness.com\/wp-content\/uploads\/2015\/01\/workout-hamster.jpg?fit=379%2C305&ssl=1","width":379,"height":305,"caption":"Health Ninja"},"logo":{"@id":"https:\/\/zenhealthfitness.com\/#\/schema\/person\/image\/"},"description":"Jack Rourke is the Health Ninja. A truly average person who has worked his butt off to be awesome fit and healthy. Well maybe just the best version of himself. With a little effort, the average person can achieve better than average results.","sameAs":["http:\/\/zenhealthfitness.com","https:\/\/www.facebook.com\/zenhealthfitness"],"url":"https:\/\/zenhealthfitness.com\/author\/health-ninja\/"}]}},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/zenhealthfitness.com\/wp-content\/uploads\/2015\/07\/workout-of-the-day1.jpg?fit=600%2C400&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p7vjgS-86","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/zenhealthfitness.com\/wp-json\/wp\/v2\/posts\/502"}],"collection":[{"href":"https:\/\/zenhealthfitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zenhealthfitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zenhealthfitness.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/zenhealthfitness.com\/wp-json\/wp\/v2\/comments?post=502"}],"version-history":[{"count":0,"href":"https:\/\/zenhealthfitness.com\/wp-json\/wp\/v2\/posts\/502\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zenhealthfitness.com\/wp-json\/wp\/v2\/media\/302"}],"wp:attachment":[{"href":"https:\/\/zenhealthfitness.com\/wp-json\/wp\/v2\/media?parent=502"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zenhealthfitness.com\/wp-json\/wp\/v2\/categories?post=502"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zenhealthfitness.com\/wp-json\/wp\/v2\/tags?post=502"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}