Workout of the day
Let’s mix things up a bit with a fresh twist on our classic 15-minute AMRAP. This one’s designed to push your pulling, pressing, and core strength to the max. Go hard, and see how many rounds you can get in!
The workout of the day consists of:
Complete as many rounds as possible in 15 minutes of:
- 5 Strict Pull-Ups
- 7 Push Presses (65% of body weight)
- 9 Toes to Bar
Scaling
For beginners:
- Assisted Pull-Ups (use a band or spotter)
- Push Press (use lighter weights or dumbbells at 50% of your body weight)
- Hanging Knee Raises instead of Toes to Bar
For intermediates:
- Jumping Pull-Ups
- Push Press (use around 60% of your body weight)
- Strict Knees to Elbows
No equipment
No equipment? No problem!
- 5 Table Rows (use a sturdy table or desk)
- 7 Handstand Push-Ups against a wall, or Pike Push-Ups
- 9 V-Ups
Warmup
5-minute light jog or jump rope Then, 2 rounds of:
- 10 PVC Pass-Throughs
- 10 Air Squats
- 10 Scapular Pull-Ups
- 10 Shoulder Dislocates
Cooldown
3 rounds of:
- Child’s Pose for 30 seconds
- Shoulder Stretch (across body) for 30 seconds per side
- Cobra Pose for 30 seconds
- Forward Fold for 30 seconds
