Workout of the day

Today’s workout is a full-body blast. We’re mixing push, pull, and swing movements for a well-rounded routine. The focus here is on performing each movement with strict form and getting through the rounds as quickly as possible. Let’s get to it!

The workout of the day consists of:

4 Rounds For Time:

  • 12 Push Press (95/65 lb or 43/29 kg)
  • 9 Pull-Ups
  • 15 Deadlifts (135/95 lb or 61/43 kg)
  • 21 Kettlebell Swings (53/35 lb or 24/16 kg)

Complete 4 rounds as fast as you can. Rest as needed but keep pushing through. Each exercise focuses on strength and endurance. Keep your form tight and stay safe.

Scaling

Beginners

  • Push Press: 65/45 lb or 29/20 kg
  • Assisted Pull-Ups (use a band)
  • Deadlifts: 95/65 lb or 43/29 kg
  • Kettlebell Swings: 35/26 lb or 16/12 kg

Intermediate

  • Push Press: 75/55 lb or 34/25 kg
  • Jumping Pull-Ups
  • Deadlifts: 115/75 lb or 52/34 kg
  • Kettlebell Swings: 44/30 lb or 20/14 kg

No equipment

If you don’t have equipment:

  • Push Press -> Handstand Push-Ups or Push-Ups
  • Pull-Ups -> Reverse Rows under a table or sturdy bar
  • Deadlifts -> Squat Jumps
  • Kettlebell Swings -> Towel Swings or Backpack Swings

Warmup

5 minutes light cardio (jog, jump rope, or bike)

  • Arm Circles: 1 minute forward, 1 minute backward
  • Spider-Man Stretch: 1 minute per side
  • Dead Hang: 1 minute
  • Air Squats: 2 sets of 10 reps

Cooldown

  • Child’s Pose: 2 minutes
  • Hamstring Stretch: 1 minute per leg
  • Shoulder Stretch: 1 minute per side
  • Lat Stretch: 1 minute per side
  • Calf Stretch: 1 minute per leg