Workout of the day

Get ready to conquer this three-round beast that will challenge your strength and stability. Overhead squats will test your core and shoulder endurance, while ring dips will fire up your triceps. Let’s smash it!

The workout of the day consists of:

3 rounds for time of:

  • 21-18-15 Overhead Squats (67 lb / 30 kg)
  • 21-18-15 Ring Dips

Scaling

  • Overhead Squats: Use 45 lb (20 kg) or a PVC pipe if needed.
  • Ring Dips: Substitute with Bar Dips or Box Dips.

No equipment

For Overhead Squats: Use a broomstick or any household item equivalent to a PVC pipe if weights are unavailable. For Ring Dips: Perform Bench Dips or Chair Dips if rings or bars are not available.

Warmup

  1. 400m Run or 2 min High Knees
  2. 10 Arm Circles (each direction)
  3. 10 PVC Pipe Pass-Throughs
  4. 10 Air Squats
  5. 10 Push-Ups
  6. 10 Jumping Jacks
  7. Dynamic Stretching: Hip Flexors, Shoulders, Triceps

Cooldown

  1. 400m Slow Walk or Jog 2. 2 mins Child’s Pose
  2. 1 min Thread the Needle (each side)
  3. 1 min Supine Twist (each side)
  4. 1 min Hamstring Stretch (each side)
  5. 1 min Quad Stretch (each side)
  6. 1 min Shoulder Stretch (each side)