Workout of the day

Push your limits with this quick, intense 15-minute workout. Keep track of your rounds and try to beat your personal best next time!

The workout of the day consists of:

AMRAP 15 min:

  • 10 Deadlifts (185 lb / 84 kg)
  • 10 Ring Dips
  • 10 Push-Ups

Scaling

Beginners:

  • Deadlifts: 135 lb / 61 kg
  • Ring Dips: Use a band for assistance or perform bench dips
  • Push-Ups: Knee push-ups or incline push-ups

Intermediate:

  • Deadlifts: 155 lb / 70 kg
  • Ring Dips: Use lighter band assistance if needed
  • Push-Ups: Regular push-ups or knee push-ups

RX:

  • Deadlifts: 185 lb / 84 kg
  • Ring Dips: Unassisted
  • Push-Ups: Regular or deficit push-ups

No equipment

No Equipment:

  • 15 Glute Bridges (instead of deadlifts)
  • 10 Chair Dips (instead of ring dips)
  • 10 Push-Ups

Warmup

  • 5 mins light jog or jump rope
  • 2 rounds of:
    • 10 Air Squats
    • 10 Arm Circles (forward and backward)
    • 10 Good Mornings
  • Stretch: Hamstrings, shoulders, triceps

Cooldown

  • 2-3 mins walking to lower heart rate
  • Stretch: Hamstrings, shoulders, triceps, chest
  • Hold each stretch for 30-60 seconds