Workout of the day
The workout of the day consists of:
In a 12-minute window, complete as many rounds and reps as possible (AMRAP):
- 12 Shoulder to Overheads (95/65 lbs | 43/29 kg)
- 6 Toes to Bars
- 4 Pull-Ups
- 3 Chest-To-Bar Pull-Ups
- 2 Bar Muscle-Ups
Scaling
Beginners or Intermediate:
- Shoulder to Overhead: Reduce weight (45/35 lbs | 20/16 kg) or use dumbbells
- Toes to Bar: Hanging knee raises
- Pull-Ups: Ring rows or jumping pull-ups
- Chest-To-Bar: More jumping pull-ups, ensuring the chest touches the bar
- Bar Muscle-Up: Jumping bar muscle-up or banded muscle-up
No equipment
No equipment:
- Shoulder to Overhead: Use a backpack filled with books or water bottles
- Toes to Bar: V-ups or sit-ups
- Pull-Ups: Towel row (using a towel over a door)
- Chest-To-Bar: Continue with additional towel rows with more force
- Bar Muscle-Up: Burpee with a tuck jump
Warmup
10-minute Dynamic Stretching and Mobility Routine:
- Arm circles (forward/backward)
- Wrist stretches
- Hip circles
- Air squats
- Alternating lunges
- Hollow hold (20 seconds on, 10 seconds rest x 3)
- Scapular pulls (10 repetitions)
- Kip swings on the bar (10 repetitions)
- Warm-up sets of each movement starting with an empty bar or a lighter weight
Cooldown
10-minute Full-Body Stretching:
- Pigeon pose (1 minute each side)
- Shoulder stretches (band or towel stretches for 1 minute each side)
- Quad stretches (30 seconds each side)
- Cobra pose (1 minute)
- Child’s pose (1 minute)
- Lat stretch with band (1 minute each side)
