Workout of the day

We’ve got a mix of gymnastic holds, cardio, and weightlifting today. You’ll be working for max reps within the 20-minute limit. Break it down and keep pushing!

The workout of the day consists of:

Complete max reps in 20 minutes:

  • 60 seconds Hollow Hold
  • 50 Burpees
  • 40 Goblet Squats (45 lb / 20 kg)
  • 30 Kettlebell Swings (53 lb / 24 kg)
  • 20 Thrusters (95 lb / 43 kg)
  • 10 Pull-Ups

Scaling

  • Hollow Hold: Tuck Hold
  • Burpees: Step-back Burpees
  • Goblet Squats: Air Squats
  • Kettlebell Swings: Russian Swings
  • Thrusters: Dumbbell Thrusters (20 lb / 10 kg)
  • Pull-Ups: Jumping Pull-Ups

No equipment

  • Hollow Hold: Plank
  • Burpees: Stair Step-ups
  • Goblet Squats: Backpack Squats
  • Kettlebell Swings: Backpack Swings
  • Thrusters: Backpack Thrusters
  • Pull-Ups: Table Rows

Warmup

  • 400m jog
  • 2 rounds of:
  • 10 leg swings each leg
  • 10 arm circles each direction
  • 10 squats
  • 10 push-ups

Cooldown

  • 3 rounds of:
  • 30 seconds forward fold
  • 30 seconds seated twist each side
  • 30 seconds cobra stretch
  • 30 seconds child’s pose