Workout of the day

Let’s torch those holiday calories with this high-intensity AMRAP workout! You’ll be jumping, swinging, and moving to burn off those Christmas treats. Grab your gear and let’s get moving!

The workout of the day consists of:

20-minute AMRAP (As Many Rounds As Possible):

  • 10 Box Jumps (24/20 inches)
  • 15 Kettlebell Swings (53/35 lbs or 24/16 kg)
  • 20 Wall Balls (20/14 lbs or 9/6 kg)
  • 25 Double-Unders

Scaling

Box Jumps: Scale to Step-Ups or a lower box height Kettlebell Swings: Scale to a lighter kettlebell or perform Russian swings Wall Balls: Scale to a lighter ball or decrease the target height Double-Unders: Scale to Single-Unders or line hops

No equipment

  • Box Jumps: Use a sturdy chair or step
  • Kettlebell Swings: Use a backpack filled with books or a heavy object
  • Wall Balls: Use a homemade sandbag or a weighted ball like a basketball
  • Double-Unders: Perform Tuck Jumps or use a makeshift rope (e.g., tied-up socks)

Warmup

  1. 5 minutes of light jogging or jump rope
  2. Dynamic stretching (leg swings, arm circles, hip rotations)
  3. 2 rounds of:
    • 10 Air Squats
    • 10 Lunges (5 each leg)
    • 10 PVC Pass-Throughs
    • 5 Inch Worms

Cooldown

  1. 3-5 minutes of walking or light jogging
  2. Static stretching:
    • Hamstring stretch
    • Quad stretch
    • Shoulder stretch
    • Tricep stretch
    • Calf stretch
    • Child’s pose