Workout of the day

We’re still hitting sit-ups but adding in some fresh moves to keep it interesting. Get ready to work hard and stay strong all the way through.

The workout of the day consists of:

For time: 25 Sit-Ups 21 Dumbbell Snatches (each arm) 21 Overhead Lunges (each leg) 25 Sit-Ups 18 Dumbbell Snatches (each arm) 18 Overhead Lunges (each leg) 25 Sit-Ups 15 Dumbbell Snatches (each arm) 15 Overhead Lunges (each leg) 25 Sit-Ups 12 Dumbbell Snatches (each arm) 12 Overhead Lunges (each leg) 25 Sit-Ups 9 Dumbbell Snatches (each arm) 9 Overhead Lunges (each leg) 25 Sit-Ups 6 Dumbbell Snatches (each arm) 6 Overhead Lunges (each leg) 25 Sit-Ups 3 Dumbbell Snatches (each arm) 3 Overhead Lunges (each leg)

Scaling

Scale Options:

Beginners:

  • Reduce Sit-Ups to 15 reps
  • Use lighter weight for dumbbell snatches (10-15 LB / 5-7 KG) and overhead lunges
  • Perform kneeling overhead lunges if needed

Intermediate:

  • Perform regular sit-ups
  • Use moderate weight for dumbbell snatches (20-30 LB / 9-14 KG) and overhead lunges

RX Athletes:

  • Perform sit-ups as prescribed
  • Use challenging weight for dumbbell snatches (35-50 LB / 16-23 KG) and overhead lunges

No equipment

Alternatives if you don’t have equipment:

  • Replace dumbbell snatches with speed skaters or single-leg deadlifts (bodyweight)
  • Replace overhead lunges with walking lunges (bodyweight)

Warmup

5 minutes easy jog, then: 10 Arm Circles (each direction) 10 Leg Swings (each leg) 10 Inch Worms 10 Goblet Squats (light weight) 10 Walking Lunges

Cooldown

Slow walk for 3-5 minutes, then: 1-minute Couch stretch (each leg) 1-minute Chest stretch 1-minute Hamstring stretch (each leg)