Workout of the day

We’re adding a bit more flavor to the mix today. Dive into these movements and see how many rounds you can crank out in 20 minutes. Keep it strong and steady!

The workout of the day consists of:

Complete as many rounds as possible in 20 minutes:

  • 3 Pull-Ups
  • 3 Ring Dips
  • 5 Dumbbell Snatch (35 lb / 15 kg)
  • 10 Kettlebell Swings (53 lb / 24 kg)

Scaling

Beginner:

  • Pull-Ups: Use a band for assistance or perform Ring Rows instead
  • Ring Dips: Do bench dips or ring rows instead
  • Dumbbell Snatch: Use lighter weight or perform Dumbbell Clean and Press
  • Kettlebell Swings: Use lighter weight or perform Russian Swings instead of American Swings

Intermediate:

  • Pull-Ups: Jumping Pull-Ups if necessary
  • Ring Dips: Use a band for assistance if needed
  • Dumbbell Snatch: Use a moderate weight
  • Kettlebell Swings: Use a moderate weight

RX:

  • As written

No equipment

Without Equipment:

  • Pull-Ups: Find a sturdy bar or use household items to simulate the motion, or perform Inverted Rows using a table
  • Ring Dips: Use the edge of a chair or coffee table to perform tricep dips
  • Dumbbell Snatch: Use a backpack filled with books or water jugs
  • Kettlebell Swings: Swing a heavy backpack filled with household items or books

Warmup

  • 2 min Jump Rope or Jog in place
  • Arm Circles (10 each direction)
  • 10 Inchworms
  • 10 Scapula Pull-Ups
  • 10 Scapula Push-Ups
  • Pigeon Stretch (30 sec each side)
  • World’s Greatest Stretch (30 sec each side)

Cooldown

  • 2 min Walk Around
  • Seal Pose Stretch (1 min)
  • Child’s Pose (1 min)
  • Shoulder Stretch (1 min each side)
  • Forward Fold (1 min)
  • Figure 4 Stretch (1 min each side)