Workout of the day

Happy New Year! Let’s kick off 2026 with a fun and challenging workout. This 19-minute AMRAP will test your strength, endurance, and determination. Let’s get moving and start the year strong!

The workout of the day consists of:

19-minute AMRAP (As Many Rounds As Possible)

  • 5 Burpee Pull-ups
  • 10 Weighted Dips (20 lb / 10 lb | 9 kg / 4 kg)
  • 15 Med Ball Sit-ups (20 lb / 10 lb | 9 kg / 4 kg)

Scaling

Scaling Options

  • Beginner:

    • Burpee Pull-ups: Do Jumping Pull-ups
    • Weighted Dips: Do assisted dips or bench dips
    • Med Ball Sit-ups: Use lighter ball or do regular sit-ups

  • Intermediate:

    • Burpee Pull-ups: As prescribed
    • Weighted Dips: Lower the weight slightly
    • Med Ball Sit-ups: As prescribed

  • RX:

    • Do the workout as written above

No equipment

No Equipment? No problem!

  • Burpee Pull-ups: Do burpees with a jump at the end
  • Weighted Dips: Do tricep dips off a sturdy chair or bench
  • Med Ball Sit-ups: Do sit-ups holding a filled backpack instead of a med ball

Warmup

7-minute Warmup

  • 3min Light Jog or Jump Rope
  • 2 Rounds of:
    • 10 Arm Circles (each direction)
    • 10 Air Squats
    • 10 Push-ups (on knees if needed)

Stretching

  • Shoulder Stretch: 30 sec each side
  • Tricep Stretch: 30 sec each side
  • Hip Flexor Stretch: 30 sec each side

Cooldown

7-minute Cooldown

  • 1min Slow Jog or Walk
  • 2 Rounds of:
    • 10 Cat-Cow Stretches
    • 10 Cobra Stretches
    • 10 Child’s Pose Breaths

Stretching

  • Lat Stretch: 30 sec each side
  • Chest Stretch: 30 sec each side
  • Hamstring Stretch: 30 sec each side