Workout of the day

Get ready to challenge yourself with this high-intensity workout! We’ll be pushing through 4 rounds of various movements, focusing on core, upper body, and overall endurance. Grab your equipment and let’s get started!

The workout of the day consists of:

4 rounds for time of:

  • 1 minute V-Ups
  • 1 minute Shoulder Press (111 lbs / 50 kg)
  • 1 minute Shoulder Press (67 lbs / 30 kg)
  • 1 minute Bent Barbell Row (111 lbs / 50 kg)
  • 1 minute Bent Barbell Row (67 lbs / 30 kg)
  • 1 minute Push-Ups
  • 1 minute Rest

Scaling

  • V-Ups: Perform Sit-Ups or Crunches
  • Shoulder Press: Use Dumbbells (25 lbs / 11 kg each) or a lighter barbell
  • Bent Barbell Row: Use Dumbbells (25 lbs / 11 kg each) or a lighter barbell
  • Push-Ups: Perform on knees or against a wall

No equipment

For Shoulder Press and Bent Barbell Row: Use household items like water jugs, backpacks filled with books, or resistance bands

Warmup

4 rounds for time of:

  • 1 minute High Knees
  • 1 minute Arm Circles
  • 1 minute Leg Swings
  • 1 minute Inch Worms
  • Stretch: 2 minutes Shoulder Stretch, 2 minutes Hamstring Stretch

Cooldown

4 rounds for time of:

  • 1 minute Child’s Pose
  • 1 minute Downward Dog
  • 1 minute Upward Dog
  • 1 minute Seated Forward Fold
  • Stretch: 2 minutes Shoulder Stretch, 2 minutes Quadriceps Stretch