Workout of the day
This workout is a perfect blend of strength, endurance, and power, designed to push your limits and enhance your athletic capabilities. We’re diving into a four-round for-time workout that tests not only your stamina but also your ability to maintain form and efficiency under fatigue! Get ready to challenge yourself and elevate your performance!
The workout of the day consists of:
For time:
4 rounds of:
18-12-6
- Dumbbell Snatches (50/35 lbs | 22.5/16 kg)
- Kettlebell Sumo Deadlift High Pulls (53/35 lbs | 24/16 kg)
- Squat Jumps
- Ring Rows
followed by
A finisher of:
800m Run (or 4-minute Cardio Equivalent)
Scaling
Beginner:
Reduce weight for dumbbell snatches and kettlebell Sumo deadlift high pulls to (35/20 lbs | 16/9 kg), substitute squat jumps with air squats and pull-ups with ring rows or jumping pull-ups.
Intermediate:
Use prescribed dumbbell and kettlebell weights, substitute pull-ups with band-assisted pull-ups or jumping pull-ups if needed.
RX:
Perform the workout as prescribed.
No equipment
For those without equipment:
Replace dumbbell snatches with alternating single-leg reaches.
Substitute kettlebell Sumo deadlift high pulls with broad jumps.
Continue with bodyweight squat jumps.
Swap pull-ups for inverted body rows using a sturdy table or bodyweight rows under a secured bar.
Warmup
5-minute light cardio (jog, bike, or row)
Joint rotations (shoulders, wrists, ankles)
2 rounds of:
5 Light Dumbbell Snatches per arm
10 Kettlebell Swings
15 Air Squats
5 Scap Pull-Ups or Ring Rows
Cooldown
5-minute walk or light bike Stretching routine:
- Pike stretch
- Quadriceps stretch
- Shoulder stretch
- Lat stretch
- Pigeon pose
