Workout of the day
Welcome to Terrific Tuesday AMRAP! Get ready for an intense and engaging workout that will challenge your strength, agility, and endurance. Whether you’re a beginner or a seasoned athlete, this AMRAP session is scalable to fit your fitness level. Let’s crush it together!
The workout of the day consists of:
Complete as many rounds as possible (AMRAP) in 15 minutes of:
- 3 Dumbbell Clean and Jerk (50 lbs / 22.5 kg each hand)
- 6 Burpee Pull-Ups
- 9 V-Ups
Scaling
For beginners:
- Use lighter dumbbells (20 lbs / 9 kg each hand)
- Substitute Burpee Pull-Ups with Burpees or Push-Ups
- Perform tuck-ups instead of V-Ups
No equipment
If you don’t have dumbbells, use household items such as water bottles or backpacks filled with books for the Clean and Jerk. If you don’t have a pull-up bar, perform standard burpees or burpees jumping to touch a high point on the wall. If you need to avoid jumping, perform step-back burpees instead.
Warmup
- 5 minutes of light jogging or jump rope
- Dynamic stretches: arm circles, leg swings, trunk twists (3 minutes)
- 3 rounds of:
- 5 Inch-Worms
- 10 Air Squats
- 10 Scapular Pull-Ups
- 5 Push-Ups
Cooldown
- 3 minutes of slow walking and deep breathing
- Static stretches for 10 minutes:
- Hamstring stretch
- Shoulder stretch
- Quadriceps stretch
- Lat stretch
