Workout of the day

Let’s kick off Tremendous Tuesdays with a challenging AMRAP workout that will fire up your shoulders, core, and legs! Set your timer for 12 minutes, and aim to complete as many rounds as possible. Keep a solid pace and focus on maintaining good form throughout.

The workout of the day consists of:

Complete as many rounds as possible in 12 minutes of:

  • 7 Push Press (135 lbs / 60 kg)
  • 10 Overhead Squats (115 lbs / 52 kg)
  • 15 Burpee Sit-ups

Scaling

  1. Push Press: Scale weight to 95 lbs / 43 kg or use Dumbbells at 35 lbs / 15 kg each.
  2. Overhead Squats: Scale weight to 75 lbs / 34 kg or use Dumbbells at 20 lbs / 9 kg each.
  3. Burpee Sit-ups: Perform regular Sit-ups instead.

No equipment

  1. Push Press: Handstand Push-ups or Pike Push-ups.
  2. Overhead Squats: Air Squats or Goblet Squats using a household item like a backpack.
  3. Burpee Sit-ups: Regular Sit-ups or Bicycle Crunches.

Warmup

  1. 400m jog or 2-minute jump rope
  2. 3 Rounds of:
  • 10 Air Squats
  • 10 PVC Pipe Pass-Throughs
  • 10 Push-ups
  1. Stretching:
  • Shoulder Stretch (30 sec each side)
  • Hip Flexor Stretch (30 sec each side)
  • Wrist Stretch (30 sec)

Cooldown

  1. 400m easy jog or 2-minute walk
  2. Stretching:
  • Hamstring Stretch (30 sec each side)
  • Thoracic Spine Stretch (30 sec)
  • Child’s Pose (1 min)