Workout of the day
Today’s workout is an intense 20-minute AMRAP. Keep pushing hard and aim to complete as many rounds as you can with good form. This will test your cardio, strength, and endurance all in one.
The workout of the day consists of:
20-Minute AMRAP (As Many Rounds As Possible):
- 400-meter run
- 15 Dumbbell Clean and Jerks (35 lb/25 lb, 16 kg/11 kg)
- 40 Sit-Ups
Scaling
- Beginners: 200-meter run, 10 Dumbbell Clean and Jerks (20 lb/10 lb, 9 kg/5 kg), 20 Sit-Ups
- Intermediate: 300-meter run, 12 Dumbbell Clean and Jerks (30 lb/20 lb, 14 kg/9 kg), 35 Sit-Ups
- RX: 400-meter run, 15 Dumbbell Clean and Jerks (35 lb/25 lb, 16 kg/11 kg), 40 Sit-Ups
No equipment
- No Dumbbells: Use a backpack filled with books or other heavy objects for Clean and Jerks
- No space for running: Substitute with high knees or running in place for the same duration
Warmup
- 5-Minute Light Jog or Jump Rope
- Dynamic Stretching: Arm Circles, Leg Swings, Hip Circles
- 10 Air Squats
- 10 Inch Worms
Cooldown
- 5-Minute Walk
- Static Stretching: Hold each for 30 seconds
- Hamstring Stretch
- Quad Stretch
- Shoulder Stretch
- Hip Flexor Stretch
