Workout of the day

Time to crush your shoulders and core with this high-intensity AMRAP workout! We’ve got a mix of overhead strength, explosive leg power, and core endurance. Push yourself for 12 minutes and see how many rounds you can complete!

The workout of the day consists of:

Complete as many rounds as possible in 12 minutes of:

• Shoulder to Overhead: 50 kg/35 kg
• Wall Ball: 9 kg/6 kg
• Box Jump: 61 cm/51 cm

Scaling

1. Shoulder to Overhead: Scale to 35 kg (75 lbs)/20 kg (45 lbs)
2. Wall Ball: Scale to 6 kg (14 lbs)/4 kg (10 lbs)
3. Box Jump: Scale to 40 cm (16 inches), or perform step-ups instead of jumps

No equipment

1. Shoulder to Overhead: Substitute with Handstand Push-Ups or Pike Push-Ups
2. Wall Ball: Use any weighted object like a backpack or a jug filled with water
3. Box Jump: Use a sturdy chair, bench, or stair for step-ups or jumps

Warmup

1. 200m run or 1-minute high knees
2. 10 arm circles (each direction)
3. 10 shoulder taps
4. 10 wall squats
5. 10 box step-ups (each leg)

Cooldown

1. 200m walk or 1-minute of easy jogging
2. 30 seconds shoulder stretch (each side)
3. 30 seconds triceps stretch (each side)
4. 1-minute seated forward fold
5. 1-minute child’s pose