Workout of the day
This workout is all about pushing through descending rep schemes as you work through different movements. It’s a test of endurance and mental toughness. Stay consistent and keep moving!
The workout of the day consists of:
Complete the following for time:
- 20-18-16-14-12-10-8-6-4-2 Alternating Dumbbell Snatches (50/35 lb or 22.5/15 kg)
- 20-18-16-14-12-10-8-6-4-2 Box Jumps (24/20 in or 60/50 cm)
- 20-18-16-14-12-10-8-6-4-2 Hand-Release Push-Ups
- 20-18-16-14-12-10-8-6-4-2 V-Ups
- 20-18-16-14-12-10-8-6-4-2 Walking Lunges
Scaling
- Dumbbell Snatches: Use lighter dumbbells or use a single dumbbell and alternate hands every 5 reps. Sub with kettlebell if needed.
- Box Jumps: Step-ups instead of jumps. Lower the height of the box if needed.
- Hand-Release Push-Ups: Perform regular push-ups or knee push-ups.
- V-Ups: Substitute with tuck-ups or regular sit-ups.
- Walking Lunges: Reduce range of motion or substitute with stationary lunges.
No equipment
- Dumbbell Snatches: Use a heavy book or a filled water bottle, alternating hands.
- Box Jumps: Use sturdy chairs or a safe stair.
- Hand-Release Push-Ups: Regular push-ups work just fine.
- V-Ups: Tuck-ups or sit-ups can be done without equipment.
- Walking Lunges: Use any open space available, or substitute with stationary lunges.
Warmup
- 400m easy jog
- 10 Samson Stretches
- 10 Arm Circles (each direction)
- 10 Leg Swings (front to back)
- 10 Good Mornings
- 10 Burpees (to get your heart rate up)
Cooldown
- 1-minute per side Couch Stretch
- 1-minute per side Pigeon Pose
- 1-minute Forward Fold
- 1-minute Child’s Pose
- 1-minute Seated Forward Bend
