Workout of the day

Get ready to crush your limits and supercharge your Tuesday with our ‘Terrific Tuesday Blast’ WOD! Today’s workout is designed to test your strength, endurance, and willpower with a combination of kettlebell swings, push-ups, and overhead lunges. Gear up and prepare to sweat!

The workout of the day consists of:

3 rounds for time of:

  • 15 Kettlebell Swings (36 lbs / 16 kg)
  • 12 Push-Ups
  • 10 Overhead Lunges (34 lbs / 15 kg)

Scaling

  1. Kettlebell Swings:
  • Beginner: Reduce weight to 26 lbs / 12 kg
  • Intermediate: Use 36 lbs / 16 kg
  • RX: Use 53 lbs / 24 kg
  1. Push-Ups:
  • Beginner: Knee Push-Ups
  • Intermediate: Regular Push-Ups
  • RX: Hand Release Push-Ups
  1. Overhead Lunges:
  • Beginner: Reduce weight to 18 lbs / 8 kg
  • Intermediate: Use 34 lbs / 15 kg
  • RX: Use 44 lbs / 20 kg

No equipment

  1. Kettlebell Swings:
  • Use a heavy backpack or a gallon jug filled with water
  • Substitute with Russian Twists using a medicine ball
  1. Overhead Lunges:
  • Use a heavy backpack held overhead
  • Substitute with walking lunges without additional weight

Warmup

  1. 5-minute light jog or jump rope
  2. Dynamic Stretching:
  • Arm Circles (10 forward, 10 backward)
  • Leg Swings (10 each leg)
  • Hip Circles (10 each direction)
  1. Specific Warmup:
  • 10 Empty Barbell Overhead Press
  • 10 Bodyweight Lunges
  • 10 PVC Pipe Toes-to-Bar

Cooldown

  1. 5-minute light jog or walk
  2. Static Stretching:
  • Hamstring Stretch (30 seconds each leg)
  • Quad Stretch (30 seconds each leg)
  • Chest Stretch (30 seconds each arm)
  1. Deep Breathing Exercises:
  • 2 minutes of diaphragmatic breathing