Workout of the day
Today we’ve got a straightforward circuit that works the whole body. Keep your intensity up and focus on form to get the most out of it. Let’s get moving!
The workout of the day consists of:
3 Rounds for Time:
- 10 Pull-Ups
- 12 Alternating Dumbbell Snatches (50 lbs / 35 lbs or 22.5 kg / 15 kg)
- 15 Air Squats
- 20 Sit-Ups
Scaling
Beginners:
- Use a band for assisted pull-ups or do ring rows.
- Use a lighter dumbbell for snatches (20 lbs / 15 lbs or 10 kg / 7.5 kg).
Intermediate:
- Regular pull-ups
- Standard dumbbell snatches as prescribed
RX:
- Chest-to-bar pull-ups if possible
- Heavy snatches as prescribed
No equipment
No Equipment:
- 10 Door frame rows (use a sturdy door frame or railing)
- 12 backpack snatches (fill a backpack with heavy items)
- 15 jump squats
- 20 sit-ups
Warmup
- 400m jog or 2 min jumping jacks
- 10 arm circles forward & backward
- 10 leg swings per side
- 10 inchworms
Cooldown
- 400m walk or easy pace jog
- 5 min stretching (focus on shoulders, hamstrings, quads)
- 1 min deep breathing
