Workout of the day

I apologize for the delay in delivering this workout. Though it’s a day late, we’re still going to make it count! Today’s 10-minute AMRAP is designed to test your power, explosiveness, and cardiovascular endurance. You’ll be cycling through dumbbell hang clean and jerks, box jumps, and a row for calories. This workout will push your full-body strength and stamina to the limit. Focus on maintaining your form and keep a steady pace. Every round is a testament to your determination and hard work. Let’s see how many rounds you can power through – give it your all and leave nothing in the tank!

The workout of the day consists of:

Complete as many rounds as possible in 10 minutes of:

  1. 20 Dumbbell Hang Clean and Jerks (50 lb / 22.5 kg)
  2. 20 Box Jumps (24 inch / 60 cm)
  3. 20 calories Row

Scaling

Scale Options:

  1. Dumbbell Hang Clean and Jerks: Use a lighter weight (e.g., 30 lb / 13.5 kg)
  2. Box Jumps: Step-ups on a lower box
  3. Row: Reduce to 15 calories Row

No equipment

Alternatives for Those Without Equipment:

  1. Dumbbell Hang Clean and Jerks: Use filled water bottles or perform Bodyweight Squats
  2. Box Jumps: Do Tuck Jumps or step-ups on a sturdy chair or bench
  3. Row: Substitute with High Knees or Running in place for 1 minute

Warmup

  1. 5 minutes of light cardio (jogging in place or around the block)
  2. 3 Rounds of:
    • 10 Arm Circles (each direction)
    • 10 Leg Swings (each leg)
    • 10 Air Squats
    • 5 Inchworms

Cooldown

  1. 400m slow walk to bring heart rate down
  2. 2 rounds of:
    • Hold Forward Fold for 20 sec
    • Hold Pigeon Pose (each leg) for 20 sec
    • Hold Child’s Pose for 20 sec
    • Hold Seated Forward Bend for 20 sec
  3. Gentle Neck Circles