Workout of the day

We’re upping the ante on a classic AMRAP. Get ready to push your limits and keep moving with this full-body burner.

The workout of the day consists of:

Complete as many rounds as possible in 20 minutes of:

  • 5 Burpee to Jumping Pull-Up
  • 10 Box Dips
  • 15 V-Ups

Scaling

For beginners:

  • Burpee to Jumping Pull-Up: Perform a regular burpee then do a jumping pull-up using a lower bar or sturdy surface.
  • Box Dips: Use a bench or sturdy chair for dips, and assist with feet if necessary.
  • V-Ups: Perform regular sit-ups or crunches instead. For intermediates:
  • Burpee to Jumping Pull-Up: Use a bar at chin height.
  • Box Dips: Perform on a lower box or bench.
  • V-Ups: Bend legs slightly if needed.

No equipment

No equipment? No problem:

  • Burpee to Jumping Pull-Up: Do a regular burpee with a high jump at the end. Find a sturdy doorframe or tree branch for the pull-up if possible.
  • Box Dips: Use a sturdy chair or edge of a sofa.
  • V-Ups: Stick with regular sit-ups or crunches.

Warmup

  • 3 minutes light jogging or jump rope
  • 2 rounds of:
    • 10 Arm Circles (each direction)
    • 10 Air Squats
    • 10 Scapular Pull-Ups
    • 10 Leg Swings (each leg)

Cooldown

  • 2 minutes walking to catch your breath
  • 2 rounds of:
    • 30 seconds Child’s Pose
    • 30 seconds Cobra Stretch
    • 30 seconds Forward Fold
    • 30 seconds Seated Hamstring Stretch (each leg)