Workout of the day
Get ready for the Turbo Tuesday Challenge! This is a powerhouse workout designed to test your endurance, strength, and speed. Push yourself to complete as many reps as possible in 30 minutes. Let’s ignite that midweek energy and crush it together!
The workout of the day consists of:
Complete as many reps as possible (AMRAP) in 30 minutes:
- 40 meters Sled Drag (155 kg / 342 lb)
- 10 Wall Balls (14 kg / 30 lb)
- 8 Back Squats (70 kg / 155 lb)
- 40 Calories Cycling
Scaling
- Sled Drag: Reduce weight to 50 kg (110 lb) or use a prowler push
- Wall Ball: Use a lighter med ball (6 kg - 9 kg / 14 lb - 20 lb)
- Back Squat: Reduce the weight to 40 kg (90 lb)
- Cycling: Reduce to 20 calories
No equipment
- Sled Drag: Backpack loaded with books or heavy objects, bear hug carry
- Wall Ball: Thrusters with a backpack or using a household item
- Back Squat: Air squats or squats holding a household item (e.g., a heavy backpack)
- Cycling: High knees or mountain climbers for 2 minutes
Warmup
- 5 minutes light jogging or brisk walking
- 3 rounds of:
- 10 Air Squats
- 10 Push-ups
- 10 Sit-ups
- 5 minutes of dynamic stretching focusing on legs, shoulders, and hips
Cooldown
- 5 minutes of slow walking or easy pedaling on a bike
- 3 rounds of:
- 10 Deep Lunges (5 per leg)
- 10 Shoulder Stretch (5 per side holding 10-15 sec.)
- 10 Seated Forward Bend (hold for 15-20 sec.)
- 5 minutes of static stretching focusing on hamstrings, quads, calves, shoulders, and back
