Workout of the day

Today’s workout is a killer core and conditioning mashup with a new spin. We’re keeping the GHD sit-ups, but switching up the kettlebell swings for dumbbell thrusters. Let’s get after it!

The workout of the day consists of:

For Time:

  • 50-40-30-20-10 GHD Sit-ups
  • 50-40-30-20-10 Dumbbell Thrusters (2x 50 lbs / 2x 22.5 kg)

Scaling

  • Beginner: 30-20-15-10-5 Reps, Dumbbell Thrusters (2x 20 lbs / 2x 9 kg)
  • Intermediate: 40-30-20-10 Reps, Dumbbell Thrusters (2x 35 lbs / 2x 16 kg)
  • RX: As written

No equipment

GHD Sit-ups: Substitute with regular sit-ups or crunches Dumbbell Thrusters: Use water bottles or any other similar weighted objects

Warmup

3 rounds of:

  • 10 air squats
  • 10 push-ups
  • 20 jumping jacks Stretch:
  • Hamstring stretch
  • Hip flexor stretch
  • Shoulder stretch

Cooldown

Walk for 5 minutes to cool down Stretch:

  • Quadriceps stretch
  • Hamstring stretch
  • Chest stretch