Workout of the day
This workout tweaks a classic by adding a tad bit of variety to keep you on your toes. Expect some swings, jumps, and presses. Get ready for some sweat!
The workout of the day consists of:
5 rounds for time of:
- 15 Kettlebell Swings (1.5 pood / 53 lb / 24 kg)
- 12 Box Jumps (24/20 inch)
- 9 Thrusters (95 lb / 43 kg)
Scaling
- Kettlebell Swings: Use 1 pood (36 lb / 16 kg) or lighter dumbbell or kettlebell depending on ability
- Box Jumps: Perform step-ups or use a lower box if needed
- Thrusters: Use 75 lb / 34 kg or just a pair of light dumbbells and perform a push press instead if necessary
No equipment
- Kettlebell Swings: Use a backpack filled with books or water bottles
- Box Jumps: Use a sturdy chair or any elevated surface
- Thrusters: Use two equal-weight objects like water jugs or heavy books for the thrusters
Warmup
- 400m jog
- 2 rounds of:
- 10 arm circles (forward & backward)
- 10 leg swings (each leg)
- 10 air squats
- 5 inchworms
Cooldown
- 400m walk
- 2 rounds of:
- 30 sec forward fold stretch
- 30 sec quad stretch (each leg)
- 30 sec overhead stretch
