Workout of the day

Hey athletes! Ready to grit through this Sunday? We’ve got a 20-minute AMRAP designed to test your endurance, agility, and strength. Push yourself and see how many rounds you can crank out. Let’s crush it!

The workout of the day consists of:

Complete as many rounds as possible in 20 minutes of:

  • 5 Pull-Ups
  • 10 Burpees
  • 15 Goblet Squats (53 lbs / 24 kg)

Scaling

  • Pull-Ups: Banded Pull-Ups or Jumping Pull-Ups
  • Goblet Squats: Air Squats or use a lighter weight for Goblet Squats
  • Burpees: Down-Up (no push-up).

No equipment

  • Pull-Ups: Inverted Rows using a sturdy table
  • Goblet Squats: Use a heavy backpack or a filled water jug
  • Jump Rope: Do high knees if no jump rope available.

Warmup

  • 5 minutes light cardio (jump rope or jogging)
  • Dynamic stretching focusing shoulders and legs
  • 10 PVC pass-throughs
  • 10 air squats

Cooldown

  • 5 minutes light cardio (walking or slow jogging)
  • Static stretching focusing shoulders, chest, quads, hamstrings and calves 30-60 seconds each.