Workout of the day
Get ready to challenge everything—your legs, arms, and lungs. Move fast and stay on point. Give it all you’ve got.
The workout of the day consists of:
- 20 Box Jumps (24 inches/20 inches)
- 15 Power Snatches (75 lb / 55 lb)
- 25 Toes to Bar
- 30 Back Extensions
- 35 Power Cleans (75 lb / 55 lb)
- 40 Burpees
- 50 Double Unders
- 20 Weighted Lunges (35 lb / 20 lb) each leg
- 50 Push-Ups
- 100 Sit-Ups
- 800-meter Run with Dumbbells (35 lb / 20 lb)
Scaling
- Box Jumps: Step-Ups
- Power Snatches: Snatch Balance
- Toes to Bar: Knee Raises
- Back Extensions: Superman
- Power Cleans: Hang Power Cleans
- Burpees: No-Push-Up Burpees
- Double Unders: Single Unders
- Weighted Lunges: Bodyweight Lunges
- Push-Ups: Knee Push-Ups
- Sit-Ups: Crunches
- 800-meter Run with Dumbbells: 400m Run with Dumbbells or No-Weight Run
No equipment
- Box Jumps: Use a sturdy chair or step
- Power Snatches: Use a broomstick or backpack
- Toes to Bar: Lay on floor and lift legs
- Back Extensions: Superman
- Power Cleans: Use a broomstick or backpack
- Burpees: No Push-Up Burpee
- Double Unders: Single Skips
- Weighted Lunges: Use a backpack or water jugs
- Push-Ups: Knee Push-Ups
- Sit-Ups: Crunches
- 800m Run with Dumbbells: 800m run carrying any weight or 800m run
Warmup
- 400m jog or 2 mins jumping jacks
- 10 air squats
- 10 PVC pass-throughs
- 10 lunges (5 each leg)
- 5 inchworms with push-up
Cooldown
- 400m slow walk
- 2 mins child’s pose
- 1 min seated forward fold
- 1 min pigeon pose (each side)
- 1 min shoulder stretch (each side)
