Workout of the day

Today’s workout is all about keeping the intensity high with a solid mix of weightlifting, cardio, and gymnastics. Simple, right? Get ready to sweat!

The workout of the day consists of:

3 Rounds for Time: 21-15-9 of:

  • Dumbbell Thrusters (35 lb / 25 lb or 16 kg / 12 kg)
  • Alternating Dumbbell Snatches (35 lb / 25 lb or 16 kg / 12 kg)
  • Burpee Pull-Ups

Scaling

Scaling Options:

  • Dumbbell Thrusters: Use lighter dumbbells or perform air squats if weights are too heavy.
  • Alternating Dumbbell Snatches: Use a lighter weight or perform alternating dumbbell cleans instead.
  • Burpee Pull-Ups: Perform burpees without the pull-up or substitute with jumping pull-ups if the full movement is too tough.

No equipment

Alternatives if no equipment:

  • Dumbbell Thrusters: Perform Air Squats and Push-Ups instead.
  • Alternating Dumbbell Snatches: Perform alternating arm raises or jump lunges instead.
  • Burpee Pull-Ups: Perform burpees with a jump at the top or regular burpees.

Warmup

Warmup:

  • 5 minutes of light jogging or brisk walking

Then, 3 Rounds of:

  • 10 PVC Pass-Throughs
  • 10 Air Squats
  • 10 Scapular Pull-Ups
  • 5 Inch Worms

Stretching:

  • 30 sec Arm Cross-Body Stretch (each side)
  • 30 sec Quadriceps Stretch (each side)
  • 30 sec Hip Flexor Stretch (each side)

Cooldown

Cooldown:

  • 1 minute of Deep Breathing

Then, 2 Rounds of:

  • 30 sec Child’s Pose
  • 30 sec Pigeon Stretch (each side)
  • 30 sec Triceps Stretch (each side)

Stretching:

  • 1 minute Standing Forward Fold
  • 1 minute Calf Stretch (each side)