Workout of the day

Get ready to conquer Wednesday with ‘Whirlwind Wednesday’! This workout will push your endurance and test your strength with a mix of running, dumbbell snatches, and core-crushing toes to bar. Scale as needed and let’s get moving!

The workout of the day consists of:

3 rounds for time of:

  • 400 meters Run
  • 21 Dumbbell Snatch (50 lb/22.5 kg)
  • 12 Toes to Bar

Scaling

For Beginners:

  • Run 200 meters instead of 400 meters
  • Use 35 lb/15.8 kg dumbbell for Snatches
  • Substitute Toes to Bar with Hanging Knee Raises

For Intermediate:

  • Run 300 meters instead of 400 meters
  • Use 40 lb/18 kg dumbbell for Snatches
  • Substitute Toes to Bar with Ball Slams

No equipment

  • Run in place for 2 minutes if you can’t run outside
  • Use a household item like a heavy book or a water jug instead of a dumbbell
  • Substitute Toes to Bar with V-Ups if no pull-up bar is available

Warmup

  1. 5-minute light jog
  2. Dynamic Stretching:
    • Leg Swings (10 each leg)
    • Arm Circles (10 each direction)
    • Hip Circles (10 each direction)
  3. 2 Rounds of:
    • 10 Air Squats
    • 10 Push-Ups
    • 10 Lying Scorpions

Cooldown

  1. 5-minute walk to bring heart rate down
  2. Static Stretching:
    • Hamstring Stretch (30 seconds each leg)
    • Shoulder Stretch (30 seconds each arm)
    • Calf Stretch (30 seconds each leg)
    • Child’s Pose (1 minute)