Workout of the day

The workout of the day consists of:

Complete as many rounds as possible in 12 minutes of: 8 Box Jumps (24"/60cm - 20"/50cm) 12 Wall Balls (20lb/9kg - 14lb/6kg) 12 Walking Lunges 10 Dumbbell Snatches (50lb/23kg 35lb/16kg) 10 Ball Slams (30lb/13kg 20lb/9kg)

Scaling

Scaled Options:

  • Reduce the box height for the box jumps or substitute step-ups.
  • Use a lighter weight for the wall balls, ball slams, and dumbbell snatches or reduce the reps.
  • Perform walking lunges without weight.

No equipment

Alternatives for those without equipment:

  • Substitute box jumps with vertical jumps or tuck jumps.
  • Replace wall balls with air squats paired with a medicine ball or another weighted object.
  • Use a backpack or water bottles for weighted walking lunges or dumbbell snatches.
  • For ball slams, use a heavy book or any safe-to-slam household item.

Warmup

Warm-Up:

  • 5 minutes of easy cardio (jogging, cycling, or rowing)
  • 3 rounds of:
    • 10 air squats
    • 5 inchworms with a push-up
    • 10 reverse lunges
    • 10 kettlebell swings (light weight)
  • Dynamic stretches including leg swings and arm circles.

Cooldown

  • 5 minutes of walking or light rowing
  • Stretching including:
    • Hamstring stretch
    • Quadriceps stretch
    • Calf stretch
    • Shoulder stretch
    • Tricep stretch