Workout of the day
Get ready to challenge your total-body strength and stamina with this dynamic workout. Grab your gear and let’s crush this one together!
The workout of the day consists of:
For Time: 3-6-9-12
- Sumo Deadlift High Pull (95 lb / 43 kg)
- Ring Dips
- Kettlebell Swings (70 lb / 32 kg)
- Toes-to-Bar
Scaling
- Sumo Deadlift High Pull: Use lighter weight if needed (e.g., 65 lb / 29 kg)
- Ring Dips: Do box dips or band-assisted dips
- Kettlebell Swings: Use lighter kettlebell (e.g., 45 lb / 20 kg)
- Toes-to-Bar: Do hanging knee raises or V-ups
No equipment
- Sumo Deadlift High Pull: Use a backpack filled with books or water jugs
- Ring Dips: Do dips between chairs or on the edge of a bench
- Kettlebell Swings: Use a backpack filled with books or water jugs
- Toes-to-Bar: Do V-ups or leg raises on the floor
Warmup
- 5 min easy row or jog
- 10 Air Squats
- 10 Arm Circles
- 10 Leg Swings (each leg)
- 5 Inchworms with a Push-up
- 10 Kettlebell Deadlifts (light weight)
- 5 Sumo Deadlift High Pulls (empty bar or PVC pipe)
Cooldown
- 5 min walk or easy jog to cool down
- 2 min Child’s Pose
- 1 min Couch Stretch each leg
- 1 min Shoulder Stretch each side
- 1 min Forward Fold
