Workout of the day
Push hard and pace yourself—this 10-minute AMRAP will challenge your power, endurance, and grit. Go all out, stay focused, and aim for as many quality rounds as possible. Let’s crush it! 💪
The workout of the day consists of:
Complete as many rounds as possible in 10 minutes of:
- 10 Box Jumps (24 inches / 20 inches)
- 15 Kettlebell Swings (53 lbs / 35 lbs - 24 kg / 16 kg)
- 12 Wall Balls (20 lbs / 14 lbs - 9 kg / 6 kg)
- 15 Ball Slams (20 lbs / 14 lbs - 9 kg / 6 kg)
Scaling
- Box Jumps: 16 inches / 12 inches.
- Kettlebell Swings: 26 lbs / 18 lbs (12 kg / 8 kg).
- Wall Balls: 10 lbs / 6 lbs (5 kg / 3 kg).
- Ball Slams: 10 lbs / 6 lbs (5 kg / 3 kg).
No equipment
- Use a sturdy chair or bench for step-ups instead of Box Jumps.
- Replace Kettlebell Swings with Russian twists using a water bottle or any heavy object.
- Wall Balls can be replaced with Air Squats or Thrusters using a filled backpack.
- Ball Slams can be mimicked by performing Burpees.
Warmup
- 3 minutes of Jump Rope or High Knees
- Dynamic stretches: Arm circles, leg swings, torso twists
- Warm up routine focusing on hamstrings, calves, shoulders, and hip flexors.
- 2 Rounds of: 10 PVC pass-throughs, 10 Air Squats, 5 Inchworms
Cooldown
- Slow jog or walk for 2-3 minutes.
- Stretching routine focusing on hamstrings, quads, calves, shoulders, and hip flexors.
- Foam rolling: Focus on upper back, quads, calves, and hamstrings
