Workout of the day

Let’s get moving with a mix of strength, cardio, and explosive movements! This workout will make you sweat and test your endurance. Stick with it and scale where needed!

The workout of the day consists of:

3 rounds for time of:

  • 30 Double Unders
  • 10 Dumbbell Cleans (50 lbs / 22.5 kg)
  • 12 Burpees
  • 100-meter Shuttle Sprints
  • 10 Kettlebell Rows (24 kg / 53 lbs)
  • 10 Push Press (50 lbs / 22.5 kg)

Scaling

  • For the Double Unders, scale to 60 Single Unders
  • For the Dumbbell Cleans, use lighter weights or perform 10 Power Cleans with an empty barbell
  • For the Burpees, step back instead of jumping
  • For the Shuttle Sprints, scale distance to 50 meters or perform 50 High Knees
  • For the Kettlebell Rows, use a lighter kettlebell or perform Bent-Over Dumbbell Rows
  • For the Push Press, use lighter weights or perform strict shoulder presses

No equipment

  • Use a household object like a backpack filled with books for the Dumbbell Cleans and Kettlebell Rows
  • Perform High Knees or Jumping Jacks instead of Double Unders
  • Use a broomstick or PVC pipe for the Push Press if no weights are available
  • Do standing or seated press with a household item like a water jug

Warmup

  • 5 minutes of easy jogging or brisk walking
  • Dynamic stretches (leg swings, arm circles, hip rotations)
  • 2 rounds of:
    • 10 Air Squats
    • 10 Jumping Jacks
    • 5 Inch Worms with a Push-Up

Cooldown

  • 5 minutes of walking to cool down
  • Static stretches (hamstrings, quads, shoulders)
  • 2 minutes of deep breathing and relaxation