Workout of the day

Alright, it’s time to push hard and stay moving! For the next 15 minutes, you’re going to tackle an AMRAP of Toes to Bar and a Dumbbell Waiter’s Walk. Keep your core tight on those T2B, and control that dumbbell like a pro. Focus on consistency and keep chasing those rounds! Let’s get after it!

The workout of the day consists of:

Complete as many rounds as possible in 15 minutes (AMRAP 15) of:

  • 10 Toes to Bar
  • 20 meters Dumbbell Waiter’s Walk (50 lb / 35 lb or 22.5 kg / 16 kg)

Scaling

For beginners:

  • 10 Hanging Knee Raises instead of Toes to Bar
  • 20 meters Dumbbell Waiter’s Walk with 25 lb / 15 lb or 11 kg / 7 kg

For intermediates:

  • 10 Toes to Rings instead of Toes to Bar
  • 20 meters Dumbbell Waiter’s Walk with 35 lb / 25 lb or 16 kg / 11 kg

No equipment

If you don’t have access to a pull-up bar, substitute with:

  • V-Ups (10 reps)

If you don’t have dumbbells, use household items such as:

  • Filled backpacks for the waiter’s walk
  • Single-arm overhead carries with a heavy book or water bottle

Warmup

  1. 5 minutes of light jogging or brisk walking
  2. Dynamic stretches: leg swings, arm circles, and torso twists (1 minute each)
  3. 2 rounds of:
    • 10 Scapular Pull-Ups
    • 10 PVC Pass-Throughs
    • 10 Air Squats

Cooldown

  1. 5 minutes of light jogging or brisk walking to bring the heart rate down
  2. Stretching:
    • Hamstrings Stretch (1 min each side)
    • Upper Back Stretch (1 min)
    • Shoulder Stretch (1 min each side)
    • Child’s Pose (1 min)