Workout of the day

Get ready for a 20-minute AMRAP that will challenge your core, legs, and shoulders. Push your limits and see how many rounds you can crush.

The workout of the day consists of:

Complete as many rounds as possible in 20 minutes of:

  • 6 Knees to Elbows
  • 12 Goblet Squats (53 lb / 35 lb | 24 kg / 16 kg)
  • 18 Wall Balls (20 lb / 14 lb | 9 kg / 6 kg)

Scaling

Beginners:

  • 6 Knee Raises instead of Knees to Elbows
  • 12 Air Squats instead of Goblet Squats
  • 18 Wall Balls with 10 lb / 6 lb

Intermediates:

  • Same movements, but focus on form and controlled pace

No equipment

No Equipment:

  • 6 V-Ups instead of Knees to Elbows
  • 12 Air Squats instead of Goblet Squats
  • 18 Jump Squats instead of Wall Balls

Warmup

  • 5 minutes of light jogging or jump rope
  • 2 rounds of:
    • 10 Air Squats
    • 10 Pass-throughs with a PVC pipe
    • 10 Lunges (5 each leg)

Cooldown

  • Slow jog or walk for 3 minutes
  • Stretching for 2 minutes each:
    • Hamstrings
    • Shoulders
    • Quads