Workout of the day
Alright, crew! Today, we’re diving into a dynamic full-body workout. This one’s going to test your strength, coordination, and balance. Give it your all and aim for completing all 10 rounds. Let’s get after it! Remember to have fun and listen to your body!
The workout of the day consists of:
10 Rounds for Time:
- 10 Goblet Squats (53 lb / 24 kg)
- 15 Push-Ups
- 20 Step-Ups (holding a dumbbell, 35 lb / 16 kg)
- 25-ft Handstand Walk
Scaling
- Goblet Squats: Use a lighter dumbbell or kettlebell.
- Push-Ups: Perform from knees or elevating hands on a box or bench.
- Step-Ups: Use bodyweight or a smaller step height.
- Handstand Walk: Substitute with wall walks or shoulder taps in a plank position.
No equipment
- Goblet Squats: Substitute with air squats.
- Push-Ups: No changes needed for bodyweight.
- Step-Ups: Use any sturdy elevated surface (e.g., a chair or step).
- Handstand Walk: Substitute with wall walks or shoulder taps.
Warmup
3 Rounds of:
- 200m Run
- 10 Pass-Throughs with PVC
- 10 Air Squats
- 5 Inchworms with a Push-Up
Cooldown
3 Rounds of:
- 30 sec Forward Fold
- 30 sec Couch Stretch (each leg)
- 30 sec Cat-Cow Stretch
