Workout of the day
This workout mixes running, lifting, and jumping to deliver a balanced challenge that targets endurance, strength, and agility. Let’s get after it!
The workout of the day consists of:
3 rounds for time:
- 400 meter Run
- 12 Dumbbell Thrusters (45 lb/20 kg)
- 12 Burpees Over Dumbbell
Scaling
Scale for Beginners:
- 200 meter Run
- 10 Dumbbell Thrusters (20 lb/10 kg)
- 10 Regular Burpees
Intermediate:
- 400 meter Run
- 10 Dumbbell Thrusters (35 lb/15 kg)
- 10 Burpees Over Dumbbell
No equipment
No Equipment:
- 400 meter Run or 2 minutes high knees
- 12 Air Squats
- 12 Burpees
Warmup
- 3 minutes light jogging or jump rope
- 10 leg swings (each leg)
- 10 arm circles forward, 10 backward
- 5 inchworms with push-ups
Cooldown
- Slow walk for 3-5 minutes
- 30 seconds forward fold
- 30 seconds each calf stretch
- 30 seconds child’s pose
- 30 seconds tricep stretch each side
