Workout of the day

Ready to turn those legs into pillars of strength? This workout will challenge your endurance and power, focusing on squats and explosive movement. All levels can join in and crush it.

The workout of the day consists of:

5 rounds for time:

  • 1 minute Goblet Squats (50 lb / 35 lb or 22.5 kg / 16 kg)
  • 1 minute Box Jump Overs (24 inches / 20 inches)
  • 1 minute Rest

Scaling

  • Beginners: Use lighter dumbbells (20 lb / 10 lb or 9 kg / 5 kg), lower box height to 12 inches or step-ups
  • Intermediate: Use 35 lb / 25 lb or 16 kg / 12 kg dumbbells, keep box height at 20 inches
  • RX: Keep prescribed weights and box heights

No equipment

  • Goblet Squats: Use a heavy backpack or water jug.
  • Box Jump Overs: Use a sturdy chair, stairs, or a park bench.

Warmup

  • 400m Run or 2 min High Knees
  • 2 Rounds of:
    • 10 Air Squats
    • 10 Box Step-Ups
    • 5 Inch Worms

Cooldown

  • Pigeon Stretch (30 seconds each side)
  • Standing Quad Stretch (30 seconds each side)
  • Seated Forward Bend (1 minute)