Workout of the day

It’s time to unleash your inner beast with this intense 28-minute AMRAP! We’ve got overhead squats, box jumps, and bench press to challenge every part of your body. Get ready to sweat and push yourself past your limits in today’s beast mode workout!

The workout of the day consists of:

Complete as many rounds as possible in 28 minutes of:

  • 9 Overhead Squats (115 lb / 52 kg)
  • 15 Box jumps (24 in / 60 cm)
  • 12 Bench Press (115 lb / 52 kg)

Scaling

  1. Overhead Squats: Scale weight to 75 lb (34 kg) or use a PVC pipe.
  2. Box Jumps: Scale to step-ups or use a lower box height.
  3. Bench Press: Scale weight to a manageable weight, such as 75 lb (34 kg).

No equipment

  1. Overhead Squats: Substitute with Air Squats or Goblet Squats using a household item (e.g., a loaded backpack).
  2. Box Jumps: Substitute with stair steps or high knees.
  3. Bench Press: Substitute with Push-Ups or floor presses using household items (e.g., water jugs).

Warmup

  1. 5 minutes of light jogging or cycling
  2. 3 rounds of:
    • 10 PVC Pipe Pass-Throughs
    • 10 Air Squats
    • 10 Push-Ups
    • 10 Box Jumps (step up if necessary)
  3. Stretching (5-7 minutes):
    • Shoulders and chest stretch
    • Hip flexors and quads stretch
    • Hamstring stretch

Cooldown

  1. 5 minutes of walking or slow cycling
  2. Stretching (5-7 minutes):
    • Overhead tricep stretch
    • Cross-body shoulder stretch
    • Pigeon pose
    • Seated forward fold