Workout of the day

We’re keeping things spicy with this one. Get ready to push through each round with heart!

The workout of the day consists of:

3 Rounds for Time:

  • 400 meters Run
  • 21 Dumbbell Snatch (50 lb / 22.5 kg)
  • 15 V-Ups

Scaling

Beginner:

  • 200 meters Run
  • 15 Dumbbell Snatch (30 lb / 13.5 kg)
  • 12 Sit-Ups

Intermediate:

  • 400 meters Run
  • 21 Dumbbell Snatch (40 lb / 18 kg)
  • 15 V-Ups

No equipment

No Equipment:

  • 400 meters Run
  • 21 Backpack Snatch
  • 15 V-Ups

Household Items:

  • Run 2 minutes in place with high knees
  • 21 Water Bottle Snatches
  • 15 Towel Tucks

Warmup

  • 5 min Light Jog or Brisk Walk
  • Dynamic Stretching (leg swings, arm circles, trunk twists)
  • 2 Rounds of:
    • 10 Air Squats
    • 10 Push-ups
    • 10 Sit-ups

Cooldown

  • 400 meter Walk
  • Static Stretching:
    • Hamstring Stretch (2 min each side)
    • Shoulder Stretch (1 min each side)
    • Cobra Pose (2 min)