Workout of the day
Push your limits this Wednesday with ‘Midweek Mettle’! It’s all about strength, stamina, and the will to keep going as you take on this intense 15-minute AMRAP. With three classic lifts, you’ll feel every muscle work. So, chalk up, clear out, and let’s crush those rounds!
The workout of the day consists of:
Complete as many rounds as possible in 15 minutes of:
- 6 Shoulder Presses 85 lb (38 kg)
- 10 Sumo Deadlift High Pulls 85 lb (38 kg)
- 14 Front Squats85 lb (38 kg)
Scaling
For beginners and intermediates, scale the weight down:
- Beginner: 35-45 lb (15-20 kg)
- Intermediate: 55-65 lb (25-30 kg) Do Front Squats with a PVC pipe or broom stick for technique work, if necessary.
No equipment
For those without equipment:
- Shoulder Presses can be replaced with Push-Ups
- Sumo Deadlift High Pulls can be replaced with Broad Jumps
- Front Squats can be replaced with Air Squats Introduce a light backpack or other household item for added resistance, if desired
Warmup
5-minute AMRAP:
- 10 Arm Circles (forward/backward)
- 10 Good Mornings (bodyweight)
- 10 Air Squats
- 10 Wrist Rotations each direction
- 2-minute jump rope or jogging in place
Cooldown
3 rounds of:
- 30-second Pigeon Pose each leg
- 30-second Shoulder Stretch against wall per arm
- 1-minute Butterfly Stretch
- 1-minute Child’s Pose
