Workout of the day

Here’s a spicy upgrade to your usual cardio workout. We added a few new moves to keep things exciting. Get ready to sweat!

The workout of the day consists of:

3 rounds for time:

  • 200-meter Run
  • 12 Dumbbell Thrusters (50 lb / 22.5 kg)
  • 12 Hand-Release Push-Ups
  • 15 Box Jumps (24/20 inches)

Scaling

For beginners:

  • 200-meter Walk or Light Jog
  • 12 Dumbbell Thrusters (15 lb / 7 kg)
  • 12 Knee Push-Ups
  • 15 Step-Ups (20/16 inches)

For intermediates:

  • 200-meter Run
  • 12 Dumbbell Thrusters (35 lb / 15 kg)
  • 12 Hand-Release Push-Ups
  • 15 Box Jumps (24/20 inches)

For RX athletes:

  • No changes needed

No equipment

No Dumbbells: Use water bottles or any weighted household items. No Box for Jumps: Perform tuck jumps or use a sturdy chair for step-ups. No space for a Run: Substitute with 1 minute of high knees or mountain climbers.

Warmup

  • 3 minutes Jump Rope or Light Jog
  • Arm Circles: 10 forward, 10 backward
  • Leg Swings: 10 each side
  • 10 Air Squats
  • 10 Inch Worms

Cooldown

  • 2 minutes Walking or Slow Jog
  • Quad Stretch: 30 seconds each side
  • Shoulder Stretch: 30 seconds each side
  • Hamstring Stretch: 30 seconds each side
  • Calf Stretch: 30 seconds each side