Workout of the day
Get ready to light up your core, shoulders, and legs! This 3-round burner of overhead squats, ring dips, and Russian twists is all about control and power. Keep that form tight, push the pace, and let’s crush this!
The workout of the day consists of:
3 rounds for time of:
- 21-18-15 Overhead Squats (67 lb / 30 kg)
- 21-18-15 Ring Dips
- 21-18-15 Russian Twists (each side) with a 20 lb / 9 kg plate
Scaling
Overhead Squats:
- Beginners: Use a PVC pipe or broomstick to practice form.
- Intermediate: Use a lighter barbell or a pair of dumbbells.
Ring Dips:
- Beginners: Perform bench dips or box dips.
- Intermediate: Perform bar dips or use assistance bands.
Russian Twists:
- Beginners: Perform without any weight or reduce the twists.
- Intermediate: Use a lighter weight or med ball.
No equipment
Overhead Squats:
- Use a broomstick or PVC pipe for the movement.
- Swap with Air Squats (bodyweight).
Ring Dips:
- Perform bench dips or couch dips.
Russian Twists:
- Perform the same movement without weight or use a household object like a water bottle or book.
Warmup
- 5 minutes of light jogging or jump rope
- Dynamic stretches:
- Arm circles (10 forward, 10 backward)
- Leg swings (10 each side)
- Hip circles (10 each direction)
- 3 rounds of:
- 10 PVC pass-throughs
- 10 Air squats
- 10 Glute bridges
Cooldown
- 5-10 minutes of light stretching:
- Hamstring stretch (1 min each side)
- Chest stretch (1 min each side)
- Shoulder stretch (1 min each side)
- 5 minutes of deep breathing and relaxation
