Workout of the day

Today’s workout is one to set your weekend on fire! This EMOM-style WOD will get your heart racing and muscles burning with a killer mix of cardio and strength exercises. Get ready to sweat and push your limits in just 12 minutes.

The workout of the day consists of:

EMOM (Every Minute on the Minute) for 12 minutes:

  1. Minute 1: Max Burpees
  2. Minute 2: Max Kettlebell Sumo Deadlift High Pull (1.5 pood / 1 pood or 24 kg / 16 kg)
  3. Minute 3: Max Sit-Ups
  4. Minute 4: Max Push Press (80 lb / 55 lb or 36 kg / 25 kg)
  5. Minute 5: Max Kettlebell Swings (1.5 pood / 1 pood or 24 kg / 16 kg)
  6. Minute 6: Rest Repeat twice.

Scaling

  1. Burpees: Step-back burpees or no-push-up burpees
  2. Kettlebell Sumo Deadlift High Pull: Use a lighter kettlebell or substitute with a dumbbell
  3. Sit-Ups: Crunches or reduce range of motion
  4. Push Press: Use a lighter barbell, dumbbells, or perform strict presses
  5. Kettlebell Swings: Use a lighter kettlebell or perform Russian swings

No equipment

  1. Burpees: Stair climbs or quick bodyweight squats
  2. Kettlebell Sumo Deadlift High Pull: Use a heavy backpack or a sturdy jug of water
  3. Sit-Ups: Tuck-ins or bicycles
  4. Push Press: Use filled water bottles or a resistance band
  5. Kettlebell Swings: Use a heavy backpack or a sturdy jug of water

Warmup

7-minute AMRAP (As Many Rounds As Possible):

  1. 50 Jumping Jacks
  2. 10 Inch Worms
  3. 15 Air Squats
  4. 10 Scap Push-Ups
  5. 30-Second Plank Hold

Cooldown

  1. 2-Minute Child’s Pose
  2. 1-Minute Cobra Stretch
  3. 1-Minute Seated Forward Fold
  4. 2-Minute Figure Four Stretch (1 minute each side)