Workout of the day
You’ll challenge your strength and endurance today with this 20-minute AMRAP. Push yourself and try to get as many rounds as possible, but keep good form!
The workout of the day consists of:
AMRAP 20 minutes:
- 10 Deadlifts (225 lb/102 kg, 155 lb/70 kg)
- 10 Ring Dips
- 10 Dumbbell Push Press (50 lb/22.5 kg, 35 lb/15.8 kg)
- 10 Ring Rows
Scaling
- Deadlifts: Reduce weight as needed or perform with kettlebells
- Ring Dips: Use a band for assistance or perform box dips
- Dumbbell Push Press: Lower the weight or use only one dumbbell
- Ring Rows: Scale by adjusting the angle of your body or perform bent-over rows with dumbbells
No equipment
- Deadlifts: Use a heavy backpack or water jugs
- Ring Dips: Perform chair dips
- Dumbbell Push Press: Use cans of food or water bottles
- Ring Rows: Perform towel rows on a secure door
Warmup
- 5 minutes of light jogging or jump rope
- 2 rounds of:
- 10 Air Squats
- 10 Arm Circles (each direction)
- 5 Inch Worms
Cooldown
- 2 rounds of:
- Child’s Pose (1 minute)
- Pigeon Stretch (1 minute each leg)
- Shoulder Stretch (1 minute each side)
