Workout of the day

Here’s a challenging twist on a classic 3-round workout. You’ll push through increasing reps, working different muscle groups, and getting your heart rate up.

The workout of the day consists of:

  • 10-15-20

Dumbbell Snatch (50 lb / 22.5 kg)

  • 10-15-20

Step-Ups (24 inches)

  • 10-15-20

Push-Ups

Scaling

  • Beginner:

    • Dumbbell Snatch: 20 lb / 9 kg
    • Step-Ups: 20 inches
    • Push-Ups: Incline Push-Ups (hands on box or bench)

  • Intermediate:

    • Dumbbell Snatch: 35 lb / 16 kg
    • Step-Ups: 24 inches
    • Push-Ups: Regular Push-Ups

No equipment

  • For Dumbbell Snatch:
    • Use a water jug or heavy backpack
  • For Step-Ups:
    • Use stairs or sturdy chair
  • For Push-Ups:
    • Use knees if needed, or do on an elevated surface

Warmup

  • 3 rounds of:
    • 5 inchworms
    • 10 air squats
    • 10 jumping jacks
    • 5 scap push-ups

Cooldown

  • 2 rounds of:
    • 1 minute forward fold
    • 1 minute child’s pose
    • 1 minute lying hamstring stretch (each leg)