Workout of the day

Hey crew! Welcome to the “Endurance Explosion” workout. We’re taking your endurance to the next level with this killer AMRAP. Expect some serious rowing, kettlebell swings, goblet squats, and toes-to-bar to keep you moving and challenged for a full 25 minutes. Let’s explode into action and see how many rounds you can crush!

The workout of the day consists of:

Complete as many rounds as possible (AMRAP) in 25 minutes of:

  • 500 meter row
  • 20 kettlebell swings (53/35 lb or 24/16 kg)
  • 15 goblet squats (53/35 lb or 24/16 kg)
  • 10 toes-to-bar

Scaling

  1. Kettlebell Swings: Scale the weight down to 35/26 lb (16/12 kg) or use a lighter object like a dumbbell.
  2. Goblet Squats: Use a lighter weight or perform air squats if necessary.
  3. Toes-to-Bar: Perform knee raises or hanging leg raises as a scaled option.

No equipment

  1. Rowing: If you don’t have a rowing machine, perform 2 minutes of mountain climbers or run 400 meters.
  2. Kettlebell Swings: Use a dumbbell, a heavy backpack, or perform bodyweight glute bridges as an alternative.
  3. Goblet Squats: Use a heavy object like a water jug or a backpack.
  4. Toes-to-Bar: Do V-ups or sit-ups if you don’t have a pull-up bar.

Warmup

  1. 5 minutes easy rowing or jump rope.
  2. Dynamic stretches:
    • Arm circles (10 forward, 10 backward)
    • Leg swings (10 per leg)
    • Torso twists (20 twists)
  3. 2 rounds of:
    • 5 inchworms
    • 10 air squats
    • 5 push-ups

Cooldown

  1. 5 minutes easy rowing or walk to bring heart rate down.
  2. Static stretches:
    • Hamstring stretch (30 seconds per leg)
    • Chest stretch (30 seconds per side)
    • Quad stretch (30 seconds per leg)
    • Shoulder stretch (30 seconds per side)
  3. Deep breathing exercises: 2 minutes of focused deep breathing to help with recovery.