Workout of the day

Get ready to fire up your whole body with this mix of pushing, pressing, and squatting movements. This workout keeps you moving and challenges multiple muscle groups. Push yourself and try to keep a steady pace.

The workout of the day consists of:

3 rounds for time

  • 10 Ring Push-ups
  • 10 Alternating Kettlebell Shoulder Press (1.5 pood/24 kg/53 lb)
  • 15 Goblet Squats (1.5 pood/24 kg/53 lb)

Scaling

For Beginners:

  • Ring Push-ups -> Knee Push-ups
  • Kettlebell Shoulder Press (1.5 pood) -> Dumbbell Shoulder Press (use lighter weight 12 kg/26 lb or 16 kg/35 lb)
  • Goblet Squats (1.5 pood) -> Goblet Squats (use lighter weight 12 kg/26 lb or 16 kg/35 lb)

For Intermediates:

  • Scale weight as needed but keep form

For RX:

  • As written, go hard

No equipment

No Rings: Do regular push-ups No Kettlebell: Use household items (a filled backpack or water jugs) for shoulder press No Kettlebell for Goblet Squats: Use a heavy book or a filled backpack

Warmup

  • 5 minutes of light jogging or brisk walking
  • 10 Arm Circles (each side)
  • 10 Leg Swings (each side)
  • 10 Shoulder Taps (in plank position)
  • 10 Air Squats

Cooldown

  • 3 minutes of light jogging or walking
  • 1 minute Child’s Pose stretch
  • 1 minute Shoulder Stretch (each side)
  • 1 minute Standing Quad Stretch (each side)
  • 1 minute Forward Fold stretch