Workout of the day

We’re switching things up today! Get ready for a combo of dumbbell snatches and running. Your goal is to get as many good reps as possible in 10 minutes. Stay smooth and keep pushing.

The workout of the day consists of:

Complete max reps in 10 minutes:

  • 12 Dumbbell Snatches (50/35 lb, 22.5/15 kg)
  • 200-meter Run

Scaling

For beginners:

  • Dumbbell Snatches: 20/15 lb (9/7 kg)
  • 100-meter run instead of 200 meters

Intermediate:

  • Dumbbell Snatches: 35/25 lb (15/11 kg)
  • 200-meter run

RX:

  • Dumbbell Snatches: 50/35 lb (22.5/15 kg)
  • 200-meter run

No equipment

If you don’t have dumbbells, use household items like a water jug or a backpack filled with books. For the run, use a measured distance in your neighborhood or run on the spot for 1 minute for 200 meters, 30 seconds for 100 meters.

Warmup

  • 5 minutes of light jogging or brisk walking
  • Arm circles: 10 forward, 10 backward
  • Leg swings: 10 each leg
  • 10 Air squats
  • 10 Push-ups

Cooldown

  • 3 minutes of walking to cool down
  • Hamstring stretch: Hold for 30 seconds each side
  • Shoulder stretch: Hold for 30 seconds each side
  • Quad stretch: Hold for 30 seconds each side