Workout of the day
This workout combines explosive lifts with solid core work and a bit of cardio. You’ll cycle through Snatches, Sit-Ups, and Running. Aim to get as many rounds as possible in the 20 minutes. Pace yourself but keep pushing.
The workout of the day consists of:
AMRAP 20 minutes:
- 2 Power Snatches 185 lb / 135 lb (84 kg / 61 kg)
- 20 Sit-Ups
- 200 meter Run
Scaling
- Power Snatches: Reduce the weight (e.g., 135 lb / 95 lb or 61 kg / 43 kg) or substitute with Hang Power Snatches
- Sit-Ups: Perform anchored sit-ups or crunches
- Run: Substitute with a 250-meter row or a 1-minute high-knee run in place
No equipment
- Snatch: Use a filled backpack or jug for snatch movements
- Sit-Ups: Perform without changes
- Run: Run in place with high knees or use stairs if you have them
Warmup
- 400-meter jog
- 10 PVC pass-throughs
- 10 leg swings (each side)
- 10 air squats
- 5 inchworms with push-up
Cooldown
- 400-meter walk
- Pigeon pose (1 min each side)
- Child’s pose (1 min)
- Forward fold (1 min)
