Workout of the day

Get ready to set your muscles and endurance on fire with today’s ‘Fiery Friday AMRAP’ workout! Test your limits and push through this heart-pumping session as you challenge yourself against the clock. Let’s crush this end-of-the-week session and head into the weekend feeling accomplished and strong. You’ve got this!

The workout of the day consists of:

Complete as many rounds as possible in 20 minutes of:

  • 10 V-ups
  • 20 Dumbbell Thrusters (35 lb/16 kg each hand)
  • 30 Double-Unders

Scaling

Beginners: replace V-ups with sit-ups and perform single-unders instead of double-unders.
Intermediates: Use a lighter weight for the Dumbbell Thrusters (20 lb/9 kg each hand).
RX: As written.

No equipment

No equipment option:
Substitute Dumbbell Thrusters with Jumping Air Squats.
Perform V-ups or Sit-ups.
If unable to perform Double-Unders, substitute with 60 Single Skips or Tuck Jumps.

Warmup

3 Rounds:

  • 200 meter Jog
  • 15 Air Squats
  • 10 Hollow Rocks
  • 5 Inch Worms with a Push-up

Cooldown

2 Rounds:

  • 1 minute Pigeon Pose each leg
  • 1 minute Butterfly Stretch
  • 1 minute Child’s Pose