Workout of the day

Today, we’re mixing cardio, strength, and gymnastic skills. Push your limits while keeping good form. Ready to go up and over?

The workout of the day consists of:

3 Rounds for Time: 20 Alternating Dumbbell Snatches (50/35 LB, 22.5/15.9 KG) 20 Wall Balls (20/14 LB, 9/6 KG) 20 Hand Release Push-Ups 20 Box Jump Overs (24/20 in, 61/51 cm)

Scaling

  1. Dumbbell Snatch: reduce weight or use a kettlebell.
  2. Wall Balls: use a lighter ball or do air squats.
  3. Hand Release Push-Ups: do knee push-ups.
  4. Box Jump Overs: step up instead of jump.
  5. Rounds: do 2 rounds instead of 3 for a shorter workout.

No equipment

  1. Use a backpack filled with books for Dumbbell Snatches and Wall Balls.
  2. Do regular push-ups instead of Hand Release Push-Ups if needed.
  3. Perform tuck jumps if you don’t have a box for Box Jump Overs.

Warmup

4 minutes of jump rope (single unders) 10 PVC Pipe Pass-Throughs 10 Air Squats 10 Inch Worms

Cooldown

2 minutes of easy jogging in place Thread the Needle Stretch (1 min each side) Cobra Stretch (1 min) Seated Forward Fold (1 min)