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