Workout of the day
Get ready for a full-body challenge with this one! We’re combining pressing, squatting, and functional movements to not only build strength but also test your endurance. Let’s get moving.
The workout of the day consists of:
5 Rounds for Time:
- 10 Single Arm Dumbbell Press (50 lb/35 lb) (22.5 kg/15 kg)
- 15 Dumbbell Goblet Squats (50 lb/35 lb) (22.5 kg/15 kg)
- 20 Alternating Dumbbell Snatch (50 lb/35 lb) (22.5 kg/15 kg)
- 25 ft Dumbbell Waiters Walk (50 lb/35 lb) (22.5 kg/15 kg)
Scaling
Beginner:
- Single Arm Dumbbell Press: 20 lb (10 kg)
- Dumbbell Goblet Squats: 20 lb (10 kg)
- Alternating Dumbbell Snatch: 20 lb (10 kg)
- Waiters Walk: 20 lb (10 kg)
Intermediate:
- Single Arm Dumbbell Press: 35 lb (15 kg)
- Dumbbell Goblet Squats: 35 lb (15 kg)
- Alternating Dumbbell Snatch: 35 lb (15 kg)
- Waiters Walk: 35 lb (15 kg)
RX:
- As written.
No equipment
No Equipment:
- Single Arm Press: Use a backpack with books
- Goblet Squats: Use a filled water jug
- Alternating Snatch: Do jumping jacks
- Waiters Walk: Hold a heavy book overhead while walking.
Warmup
- 3 minutes of light jogging or brisk walking
- 10 arm circles forward
- 10 arm circles backward
- 10 hip circles each direction
- 15 bodyweight squats
- 10 push-ups
Cooldown
- 3 minutes of slow walking to lower the heart rate
- 30 seconds per side arm across chest stretch
- 30 seconds per side triceps stretch
- 1 minute seated forward fold
- 30 seconds each leg quad stretch
