Workout of the day

Get ready to challenge your endurance and power with this intense, yet straightforward workout. Perfect for all levels.

The workout of the day consists of:

3 Rounds for Time:

  • 30 Kettlebell Swings (53 lb / 24 kg for men, 35 lb / 16 kg for women)
  • 30 Box Jumps (24" for men, 20" for women)
  • 30 Burpees

Scaling

Beginners:

  • Use a lighter kettlebell (20 lb / 9 kg or less)
  • Step onto a lower box or platform
  • Do push-up burpees instead of full burpees Intermediates:
  • Kettlebell weight: (35 lb / 16 kg for men, 26 lb / 12 kg for women)
  • Box height: (20" for men, 16" for women)
  • Standard burpees

No equipment

No kettlebell? Use a household item like a backpack with some weight in it. No box? Use sturdy step or ledge. Can’t run? Do 30 jumping jacks or high knees instead.

Warmup

  • 5 minutes of light jogging or jump rope
  • Dynamic stretches: hip circles, arm swings, leg swings
  • 2 rounds of:
    • 10 Air Squats
    • 10 PVC Pipe Pass-Throughs
    • 10 Lunges with a Twist

Cooldown

  • Slow jog or walk for 5 minutes
  • Static stretches: hamstring stretch, quad stretch, calf stretch, shoulder stretch
  • Deep breathing exercises