Workout of the day
This workout will test your endurance, strength, and mental grit. We mix rowing, lunges, and snatches to keep things fresh. Push through and give it your all.
The workout of the day consists of:
Complete as many rounds as possible in 16 minutes of:
- 15 Calories Row
- 6 meters Single-arm Dumbbell Overhead Lunge @ 50 lbs / 22.5 kg or 35 lbs / 15 kg
- 20 Dumbbell Snatch @ 50 lbs / 22.5 kg or 35 lbs / 15 kg
- 6 meters Single-arm Dumbbell Overhead Lunge @ 50 lbs / 22.5 kg or 35 lbs / 15 kg
- 15 Box Jumps @ 24 inches or 20 inches
Scaling
- Row: Scale calories to 10 for beginners
- Dumbbell Overhead Lunge: Scale weight to 20 lbs / 10 kg or perform Front Rack Lunges
- Snatch: Scale weight to 20 lbs / 10 kg or use an odd object like a backpack
- Box Jumps: Scale to Step-ups or lower the box height
No equipment
- No rower: Do 30 seconds of high knees or burpees
- No dumbbells: Use a heavy backpack or any odd object for snatches and lunges
- No box: Perform tuck jumps or find any stable elevated surface like stairs
Warmup
- 5 minutes easy rowing or jogging
- 10 Arm Circles forward and backward
- 10 Lunges with a twist (5 each side)
- 10 PVC pipe pass-throughs
- 10 Air Squats
Cooldown
- 2 minutes easy rowing or slow jogging
- 1-minute Child’s Pose
- 1-minute Pigeon Pose (each side)
- 1-minute Shoulder Stretch (each side)
- 1-minute Quadriceps Stretch (each side)
