Workout of the day

Get ready to work up a serious sweat and have some fun! This AMRAP (As Many Rounds As Possible) combines a mix of push press, ring rows, and box jumps to keep your heart rate up and muscles engaged. Aim to find a steady pace and maintain it throughout the 20 minutes.

The workout of the day consists of:

  • Complete as many rounds as possible in 20 minutes of:
    • 12 Push Press (95 lb / 43 kg)
    • 10 Ring Rows
    • 15 Box Jumps (20 inches / 51 cm)

Scaling

  • Push Press: use 65 lb / 30 kg for beginners, or 55 lb / 25 kg for new athletes
  • Ring Rows: can perform Bent Over Rows with a barbell or dumbbells
  • Box Jumps: substitute with Step-ups if jumping is not feasible

No equipment

  • Push Press: use water bottles or filled backpacks
  • Ring Rows: use a sturdy table for inverted rows, or perform bodyweight rows under a desk
  • Box Jumps: use a stable chair or the bottom stair of a staircase

Warmup

  • 5-Minute Light Jog or Brisk Walk
  • 3 Rounds of:
    • 10 Arm Circles (5 each side)
    • 10 Scapular Push-Ups
    • 10 Samson Lunges (5 each leg)
    • 10 Box Step-Ups

Cooldown

  • 3 rounds of:
    • 20 seconds Standing Quad Stretch (each leg)
    • 20 seconds Child’s Pose
    • 20 seconds Seated Forward Fold