Workout of the day

Get ready to challenge your whole body with this intense 12-minute AMRAP. We’re mixing strength, power, and a little bit of cardio to keep things interesting.

The workout of the day consists of:

  • 4 Deadlifts at 60% RM (185 lbs / 85 kg)
  • 12 Dumbbell Thrusters (50 lb / 22.5 kg per hand)
  • 15 Box Jumps (24 in / 20 in)
  • 20 Calorie Row

Scaling

  • Deadlifts: scale weight as needed or use kettlebells
  • Dumbbell Thrusters: scale to lighter dumbbells or reduce reps
  • Box Jumps: scale to step-ups or lower height
  • Row: scale to 15 or 10 calories or sub with 400m run

No equipment

  • Deadlifts: Substitute with backpack deadlifts
  • Dumbbell Thrusters: Substitute with bodyweight squats or squat jumps
  • Box Jumps: Substitute with stair or chair step-ups
  • Row: Substitute with high-knee running in place for 1 minute

Warmup

  • 2 minutes light jog or jump rope
  • 10 bodyweight squats
  • 10 push-ups
  • 10 lunges (5 each side)
  • 15-second arm circles each direction
  • 15-second wrist rotations each direction

Cooldown

  • 1 minute deep breathing with eyes closed
  • 2 minutes light jogging or walking
  • 1 minute quad stretch each side
  • 1 minute hamstring stretch each side
  • 30-second calf stretch each side
  • 30-second shoulder stretch each side