Workout of the day
This workout combines strength and cardio for a full-body blast. Get ready to work hard and move fast!
The workout of the day consists of:
4 rounds for time:
- 50 meters Farmers Walk 100 lb (45 kg) 60 lb (27 kg)
- 12 Push Jerks 135 lb (61 kg) 75 lb (34 kg)
- 12 Alternating Dumbbell Snatches 50 lb (23 kg) 25 lb (11 kg)
- 200 meters Run
Scaling
- Intermediate:
- Farmers Walk: 70 lb (32 kg) / 40 lb (18 kg)
- Push Jerks: 95 lb (43 kg) / 55 lb (25 kg)
- Dumbbell Snatches: 35 lb (16 kg) / 20 lb (9 kg)
- Run: 200m
- Beginner:
- Farmers Walk: 40 lb (18 kg) / 20 lb (9 kg)
- Push Jerks: 45 lb (20 kg) / 25 lb (11 kg)
- Dumbbell Snatches: 15 lb (7 kg) / 10 lb (5 kg)
- Run: 100m
No equipment
- Farmers Walk: Hold heavy backpacks or water jugs
- Push Jerks: Use a broomstick or filled bags
- Dumbbell Snatches: Use any household item (water bottle, backpack)
- Run: Do high knees or run in place for 1 minute
Warmup
- 3 Rounds of:
- 10 Air Squats
- 10 Push-ups
- 10 Lunges
- 400m Jog
Cooldown
- Stretch:
- Hamstring Stretch
- Shoulder Stretch
- Quadriceps Stretch
- Calf Stretch
- Hold each for 30 seconds