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