Workout of the day
Today we’re putting a twist on the classic functional movements. Get ready for a sweat-filled session with Farmers Walks, Burpees, Kettlebell Swings, and Goblet Squats.
The workout of the day consists of:
3 rounds of:
- 200 meters Farmers Walks (35 LB / 16 KG)
- 5 Burpees
- 15 Kettlebell Swings (40 LB / 18 KG)
- 10 Goblet Squats (40 LB / 18 KG)
Scaling
Beginners:
- Farmers Walks: 15 LB / 7 KG
- Kettlebell Swings: 20 LB / 9 KG
- Goblet Squats: 20 LB / 9 KG
Intermediate:
- Farmers Walks: 25 LB / 11 KG
- Kettlebell Swings: 30 LB / 13 KG
- Goblet Squats: 30 LB / 13 KG
No equipment
If you don’t have equipment:
- Farmers Walk: Carry two bags of groceries or water jugs
- Kettlebell Swings: Use a heavy backpack or a filled duffel bag
- Goblet Squats: Hold the same heavy backpack or duffel bag
Warmup
- 400m easy jog or 2 minutes of jumping jacks
- 5-minute dynamic stretching: Leg swings, arm circles, and hip openers
- 3 rounds of 5 air squats, 5 push-ups, and 5 banded good mornings
Cooldown
- 5-minute walk to cool down
- Calf stretch, 1 minute each side
- Hamstring stretch, 1 minute each side
- Shoulder stretch, 1 minute each side
- Seated forward fold, 2 minutes
