Workout of the day

The workout of the day consists of:

Complete as many rounds as possible in 25 minutes of: 20 Dumbbell Thrusters (35/20 lbs - 16/9 kg) 15 V-Ups 10 Box Jumps (24/20 inch - 61/51 cm) 5 Handstand Push-Ups

Scaling

  • Reduce the weight of the dumbbell thrusters to (20/10 lbs - 9/4.5 kg) for beginners or (50/35 lbs - 22.5/16 kg) for intermediate athletes.
  • Substitute V-Ups with crunches for a lower intensity option.
  • Step-ups can be done instead of box jumps to reduce impact on joints.
  • Perform pike push-ups or hand release push-ups instead of handstand push-ups for those who are not yet comfortable with inversions or lack the strength.

No equipment

For those without access to equipment:

  • Switch dumbbell thrusters to air squats with an optional jump for added intensity.
  • V-Ups can remain the same as no equipment is needed.
  • Perform tuck jumps or broad jumps instead of box jumps.
  • For handstand push-ups, do decline push-ups with feet elevated on a chair or sofa.

Warmup

3 rounds of:

  • 1 minute jump rope
  • 10 air squats
  • 10 hollow rocks
  • 5 inchworms with a push-up

Followed by stretching:

  • Hamstring stretch, 30 seconds each side
  • Shoulder pass-throughs with a PVC pipe or a towel, 10 reps
  • Calf stretches at the wall, 30 seconds each side

Cooldown

  • 5 minutes of easy cardio (jog, cycle, or row)
  • Stretching sequence:
    • Pigeon stretch, 1 minute each side
    • Butterfly stretch, 1 minute
    • Cobra stretch, 30 seconds
    • Child’s pose, 1 minute