Workout of the day
Get ready to bring the thunder with today’s intense AMRAP! Whether it’s your first time or you’re a seasoned pro, this workout is designed to push your endurance and power. Let’s make some noise and smash this session!
The workout of the day consists of:
Complete as many rounds as possible in 20 minutes of:
- 250 meters Row
- 12 Dumbbell Power Snatch (50 lb/22.5 kg for men, 35 lb/16 kg for women)
- 15 Toes to Bar
Scaling
Beginner athletes can reduce the weight of the dumbbell to (35 lb/16 kg for men, 20 lb/9 kg for women) or a weight that is challenging but allows for unbroken sets. Athletes can perform hanging knee raises or sit-ups instead of toes to bar if they don’t have the skill or strength yet.
No equipment
For those without equipment:
- Replace the row with 1 minute of high knees.
- Substitute dumbbell snatches with alternating jumping lunges (12 per leg).
- Instead of toes to bar, do V-ups or tuck-ups for the core component.
Warmup
3 rounds of:
- 1 minute of light rowing
- 10 alternating arm dumbbell muscle snatch with light weight
- 10 leg raises
Cooldown
3-5 minutes of:
- Rowing at an easy pace Followed by stretching:
- Hamstring stretches
- Shoulder stretches
- Abdominal stretches
