Workout of the day

Time to tackle a pyramid scheme – but in a good way! You’ll be moving through a descending ladder with a mix of bodyweight and weighted movements. Keep your form tight and push your pace.

The workout of the day consists of:

5 rounds for time of:

  • 25-20-15-10-5 reps of:
    • Goblet Squat (53/35 lb or 24/16 kg)
    • American Kettlebell Swing (53/35 lb or 24/16 kg)
    • Kettlebell Sumo Deadlift High Pull (53/35 lb or 24/16 kg)
  • The twist: After each round, perform 10 burpees.

Scaling

  • Beginners: Use a lighter kettlebell (e.g., 26 lb or 12 kg) or perform bodyweight movements. Modify burpees to up-downs.
  • Intermediate: Use the prescribed weights but slow down the pace to maintain good form. Complete full burpees after each round.
  • RX: Use the prescribed weights and try to push your pace. Complete all movements with good form.

No equipment

  • Goblet Squat: Use a heavy book or filled backpack.
  • American Kettlebell Swing: Use a filled backpack or a heavy book, swinging it overhead.
  • Kettlebell Sumo Deadlift High Pull: Again, use a filled backpack or heavy book.
  • Burpees: Can be performed as usual.

Warmup

  • Jog or cycle for 5 minutes to get your heart rate up.
  • Dynamic stretches (arm circles, leg swings).
  • 2 rounds of:
    • 10 Air Squats
    • 10 Hip Bridges
    • 10 Push-ups

Cooldown

  • Walk for 3-5 minutes to bring your heart rate down.
  • Stretch out those muscles:
    • Hamstring stretch
    • Hip flexor stretch
    • Shoulder stretch
    • Quad stretch