Workout of the day

Here’s a fun mix of bodyweight and dumbbell work to keep you on your toes. Let’s push through each movement with good form and steady pace.

The workout of the day consists of:

5 Rounds for Time:

  • 1 Legless Rope Climb (15 ft / 4.5 m)
  • 5 Strict Handstand Push-Ups on Parallettes
  • 10 Dumbbell Power Snatches (50 lb / 22.5 kg)

Scaling

Scaling Options:

  • Rope Climb: Substitute with 2 Rope Lowers or 10 Strict Pull-Ups
  • Handstand Push-Ups: Use Abmat or Pike Push-Ups
  • Dumbbell Weight: Adjust weight to 35 lb / 15 kg if needed

No equipment

No Equipment Alternatives:

  • Rope Climb: 15 Towel Pull-Ups or Doorway Rows
  • Handstand Push-Ups: Standard Push-Ups or Decline Push-Ups using a chair
  • Dumbbell Snatches: Odd Object Snatch (using backpack, water jug, etc.)

Warmup

  • 400m Run or 500m Row
  • 10 Arm Circles (each side)
  • 10 Leg Swings (each leg)
  • 10 Scapula Push-Ups
  • 5 Inchworms

Cooldown

  • 1-minute Child’s Pose
  • 1-minute Thread the Needle Stretch (each side)
  • 1-minute Reclining Twist (each side)
  • 1-minute Forward Fold