Workout of the day

Get ready to strengthen your legs and core with a mix of high-energy movements and good ol’ hard work. Focus on form and pace yourself to complete all rounds.

The workout of the day consists of:

5 Rounds for Time:

  • 12 Jumping Lunges (each leg)
  • 14 Dumbbell Power Snatches (7 each arm, 50 lb/36 lb)
  • 3 Wall Walks
  • 20 Weighted Sit-Ups (25 lb/15 lb)

Scaling

For Beginners:

  • 12 Lunges (no jump, each leg)
  • 14 Dumbbell Power Snatches (use 20 lb/10 lb or any manageable weight)
  • 3 Elevated Walk Outs (hands on a bench or box)
  • 20 Sit-Ups (no weight) For Intermediate:
  • 12 Jumping Lunges (each leg)
  • 14 Dumbbell Power Snatches (use 35 lb/20 lb)
  • 3 Wall Walks (scale to knees if needed)
  • 20 Weighted Sit-Ups (10 lb/5 lb)

No equipment

No Equipment Options:

  • 12 Jump Squats
  • 14 Ground-to-Overhead (use a backpack or bag filled with books)
  • 3 Inchworms to Shoulder Taps
  • 20 V-Ups (or 20 Crunches if V-Ups aren’t doable)

Warmup

  • 400m run (or 2 min of high knees if indoors)
  • 2 rounds of:
    • 10 Air Squats
    • 10 Arm Circles (5 each direction)
    • 5 Inch Worms
    • Stretch: Hip Flexor Stretch (30 sec each side)
    • Stretch: Shoulder Pass-Throughs (30 sec)

Cooldown

  • Child’s Pose (1 min)
  • Pigeon Stretch (1 min each side)
  • Forward Fold (1 min)
  • Shoulder Stretch against wall (1 min each side)