Workout of the day
Alright, it’s time to crush Tuesday Twenty! You’ve got 20 minutes on the clock—push hard and see how many rounds you can knock out. Toes-to-Bar, Dumbbell Hang Clean and Jerks, Box Jumps, and Wall Balls are your weapons today. Focus on smooth transitions and stay consistent. Let’s get after it!
The workout of the day consists of:
Complete as many rounds as possible in 20 minutes of:
- 15 Toes-to-Bar
- 10 Dumbbell Hang Clean and Jerks (35 lb / 15 kg)
- 10 Box Jumps (24 in / 0.6 m)
- 15 Wall Balls (20 lb / 9 kg)
Scaling
For beginners:
- Toes-to-Bar: Substitute Hanging Knee Raises
- Dumbbell Hang Clean and Jerks: Use 20 lb / 9 kg dumbbells or 15 lb / 7 kg dumbbells
- Box Jumps: Substitute Step-Ups or reduce the height to 12 in / 0.3 m
- Wall Balls: Use a 10 lb / 4.5 kg ball
For intermediates:
- Toes-to-Bar: Reduce reps to 10
- Dumbbell Hang Clean and Jerks: Use 25 lb / 11 kg dumbbells
No equipment
For athletes without equipment:
- Toes-to-Bar: Substitute V-Ups or Hanging Knee Raises on a sturdy bar at a park
- Dumbbell Hang Clean and Jerks: Use household items like water bottles or backpacks filled with books
- Box Jumps: Perform Step-Ups on a sturdy chair or bench
- Wall Balls: Substitute Air Squats
Warmup
- 5 minutes of light cardio (e.g., jogging, jump rope)
- Dynamic Stretching:
- Arm Circles: 10 forward, 10 backward
- Leg Swings: 10 each leg
- Specific Warm-Up:
- 10 PVC Pipe Pass-Throughs
- 10 Scaled Toes-to-Bar (Knees Up)
- 5 Light Dumbbell Hang Clean and Jerks
- 5 Box Step-Ups
Cooldown
- 5 minutes of light cardio (e.g., walking, slow cycling)
- Static Stretching:
- Hamstring Stretch: 30 seconds each side
- Shoulder Stretch: 30 seconds each side
- Hip Flexor Stretch: 30 seconds each side
- Deep Breathing: 2 minutes
