Workout of the day

Ready to smash your midweek slump with something epic? This workout will challenge your full-body strength, coordination, and metabolic conditioning. Let’s see how many rounds you can crush in 11 minutes!

The workout of the day consists of:

Complete as many rounds as possible (AMRAP) in 11 minutes of:

  • 5 Overhead Squats (95 lb / 45 kg)
  • 3 L-Sit Pull-Ups
  • 10 Battle Rope Double Slams
  • 50 Single Unders (Jump Rope)

Scaling

  1. Overhead Squats:
    • Beginners: Use a PVC pipe or an empty barbell (15 lb / 7 kg).
    • Intermediates: Use 65 lb / 30 kg.
  2. L-Sit Pull-Ups:
    • Beginners: Perform regular pull-ups or jumping pull-ups.
    • Intermediates: Perform pull-ups with knees tucked in.
  3. Battle Rope Double Slams:
    • Beginners: Perform single rope waves instead.
  4. Double Unders:
    • Beginners: Perform single unders or plate hops.

No equipment

  1. Overhead Squats: Use a backpack filled with books or water bottles.
  2. L-Sit Pull-Ups: Perform L-sit holds on the floor or tuck your knees to reduce difficulty.
  3. Battle Rope Double Slams: Substitute with 10 explosive jumping jacks.
  4. Jump Rope: Substitute with line hops or high knees in place.

Warmup

  1. 3 minutes of Jump Rope: Alternate between slow and fast paces.
  2. Dynamic Stretching: Arm circles, hip openers, leg swings (1 minute each).
  3. 5 minutes of Mobility Drills: Shoulder pass-throughs with a PVC pipe or band, deep squat holds, and hip flexor stretches.
  4. Skill Practice (5 min): Perform 2 sets of 5 Overhead Squats with light weight and practice L-Sit holds.

Cooldown

  1. Slow Jog or Walk: 3 minutes to bring the heart rate down.
  2. Stretching (10 minutes):
    • Hamstring Stretch: 1 minute each side
    • Shoulder Stretch: 1 minute each side
    • Hip Flexor Stretch: 1 minute each side
    • Child’s Pose: 2 minutes
    • Seated Forward Bend: 2 minutes