Workout of the day

Get ready to take on Jack! This AMRAP workout will test your strength, endurance, and explosive power. Push through each movement and see how many rounds you can complete in 20 minutes!

The workout of the day consists of:

AMRAP in 20 minutes

  • 10 Push Presses (115/85 lb or 52/39 kg)
  • 10 Kettlebell Swings (1.5/1 pood or 24/16 kg)
  • 10 Box Jumps (24/20 in or 61/51 cm)

Scaling

  1. Push Presses:
    • Beginners: Use 55/35 lb or a PVC pipe
    • Intermediates: Use 75/55 lb
  2. Kettlebell Swings:
    • Beginners: Use 0.75/0.5 pood or a dumbbell swing (35/20 lb)
    • Intermediates: Use 1/0.75 pood
  3. Box Jumps:
    • Beginners: Step-ups on a lower box (16/12 in)
    • Intermediates: Box Jumps at (20/16 in)

No equipment

  1. Push Presses: Use household items like water jugs or perform pike push-ups
  2. Kettlebell Swings: Use a backpack filled with books or substitute with bodyweight hip thrusts
  3. Box Jumps: Perform tuck jumps or use a stable chair for step-ups

Warmup

  1. 5 minutes of light cardio (jogging, jump rope, or cycling)
  2. Dynamic stretching (arm circles, hip circles, leg swings)
  3. 3 Rounds of:
    • 10 Shoulder Pass-Throughs with a PVC pipe or broomstick
    • 10 Air Squats
    • 10 Scapular Push-Ups

Cooldown

  1. 5 minutes of light jogging or walking to bring the heart rate down
  2. Static stretching:
    • 1 minute of standing quad stretch per leg
    • 1 minute of seated hamstring stretch per leg
    • 1 minute of chest doorframe stretch per side
  3. Deep breathing exercises (3-5 minutes)