Workout of the day
Are you ready to tackle Fit Friday Frenzy? This AMRAP workout is designed to challenge your strength, endurance, and mental toughness. Push yourself to complete as many rounds as possible in 20 minutes and see how far you can go! Remember to pace yourself and have fun!
The workout of the day consists of:
Complete as many rounds as possible in 20 minutes of:
- 9 Pull-Ups
- 9 Squat Cleans (115 lb / 52.5 kg; 75 lb / 34 kg)
- 9 Kettlebell Swings (1.5 pood / 24 kg; 1 pood / 16 kg)
- 9 Toes to Bar
- 9 Push Press (115 lb / 52.5 kg; 75 lb / 34 kg)
- 9 Burpees
Scaling
- Pull-Ups: Use banded pull-ups or ring rows
- Squat Cleans: Reduce the weight as needed or perform power cleans
- Kettlebell Swings: Use a lighter kettlebell or substitute with Russian swings
- Toes to Bar: Substitute with knee raises or hanging leg raises
- Push Press: Reduce the weight or substitute with dumbbell push press
- Burpees: Perform step-back burpees or elevated burpees using a bench
No equipment
- Pull-Ups: Perform body rows using a sturdy table or inverted rows with a broomstick set up on chairs
- Squat Cleans: Use household items like a loaded backpack
- Kettlebell Swings: Use a heavy object such as a filled water jug or a backpack
- Toes to Bar: Perform V-ups or lying leg raises
- Push Press: Use filled water bottles or a heavy backpack for resistance
- Burpees: No equipment needed
Warmup
- 5 minutes of light cardio (jogging, jumping jacks, or rowing)
- 2 rounds of: a. 10 PVC passthroughs b. 10 air squats c. 5 inchworms with a push-up d. 10 leg swings each leg (forward and sideways)
- 3 rounds of: a. 5 pull-ups b. 5 empty bar squat cleans c. 5 kettlebell deadlifts d. 5 toes to bar progressions (hanging leg raises)
Cooldown
- 5 minutes of slow walking or gentle rowing to lower heart rate
- 2 rounds of: a. 10 Cat-Cow stretches b. 30 seconds of couch stretch on each leg c. 30 seconds of seated forward fold d. 30 seconds of child’s pose
- Finish with deep breathing exercises (3-5 minutes)
