Workout of the day
Today’s workout will get your heart racing and muscles burning. We’ve got an awesome blend of pushing, pulling, and core work that will keep you moving and challenged. Gear up and let’s get after it!
The workout of the day consists of:
5 rounds for time of:
- 10 Alternating Dumbbell Shoulder Press (35 lb / 15 kg each hand)
- 10 Bent Over Barbell Rows (115 lb / 52 kg)
- 1 minute Rest
- 10 Push-ups
- 15 Weighted Sit-Ups (35 lb / 15 kg plate)
Scaling
- For beginners: Use lighter dumbbells (15 lb / 7 kg each hand), lighter barbell (45 lb / 20 kg), and perform knee push-ups.
- For intermediates: Use moderate weights (25 lb / 10 kg dumbbells, 75 lb / 35 kg barbell), perform regular push-ups.
- For RX: Use the prescribed weights and movements.
No equipment
- Alternating Dumbbell Shoulder Press: Use water bottles or soup cans if no weights are available.
- Bent Over Barbell Rows: Use a backpack filled with books.
- Push-ups: Perform against a wall or elevated surface if needed.
- Weighted Sit-Ups: Use a heavy book or any weighted household item.
Warmup
- 5 minutes of light jogging or brisk walking
- Arm circles (1 min each direction)
- Leg swings (10 each leg)
- Inch worms (5 reps)
Cooldown
- Child’s pose (2 minutes)
- Forward fold (2 minutes)
- Shoulder stretch (1 min each side)
- Seated hamstring stretch (1 min each leg)
