Workout of the day

Get ready to challenge yourself with this high-intensity mixed modal workout! We’ll be combining strength, gymnastics, and cardio to give you a full-body burn. Let’s get after it!

The workout of the day consists of:

AMRAP 12 mins:

  • Dumbbell Snatch (45 lb/20 kg, 27 lb/12 kg)
  • Toes-to-Bar
  • Single Unders (Jump Rope)

Scaling

  • Dumbbell Snatch: Use lighter dumbbells or substitute with a kettlebell snatch
  • Toes-to-Bar: Substitute with knee raises or hanging leg raises
  • Single Unders: Substitute with jumping jacks

No equipment

  • Dumbbell Snatch: If no dumbbells, use a heavy household object like a milk jug or a filled backpack
  • Toes-to-Bar: If no pull-up bar, perform V-ups or sit-ups
  • Single Unders: If no jump rope, perform line hops or high knees

Warmup

  • 5 minutes of light jogging or brisk walking
  • Dynamic stretches: arm circles, leg swings, hip circles
  • 2 rounds of: 10 air squats, 10 push-ups, 10 PVC pass-throughs

Cooldown

  • 5 minutes of walking or slow cycling to bring heart rate down
  • Static stretches: hamstring stretch, quad stretch, calf stretch, shoulder stretch (hold each for 30 seconds)
  • Deep breathing exercises to relax