Workout of the day

Today’s workout is all about endurance. We’ve got both pressing and swinging motions to keep things balanced. Push through and finish strong!

The workout of the day consists of:

  • 50 Push Press
    • RX: 95 lb (43 kg) / 65 lb (29 kg)
  • 50 Burpees
  • 50 Overhead Squats
    • RX: 95 lb (43 kg) / 65 lb (29 kg)
  • 50 Kettlebell Swings
    • RX: 1.5 pood (53 lb / 24 kg) / 1 pood (35 lb / 16 kg)

Scaling

Scale for beginners and intermediates:

  • Push Press: Use 65 lb (29 kg) / 45 lb (20 kg) or Dumbbells
  • Burpees: Perform Modified Burpees (step back instead of jump)
  • Overhead Squats: Use PVC pipe or reduced weight
  • Kettlebell Swings: Use a lighter kettlebell or dumbbell

No equipment

For those without equipment:

  • Push Press: Do Handstand Push-ups or Pike Push-ups
  • Burpees: Stay the same
  • Overhead Squats: Do Air Squats or Wall Sits
  • Kettlebell Swings: Do Jump Squats or High Knees

Warmup

  • 5 minutes of light jogging or jump rope
  • 2 rounds of:
    • 10 PVC Pass-Throughs
    • 10 Air Squats
    • 10 Scapular Push-ups

Cooldown

  • 2 minutes of deep quad stretch (each side)
  • 2 minutes of triceps stretch (each side)
  • 2-minute forward fold stretch (seated or standing)