Workout of the day
Today we mix a bit of everything: pushing, pressing, and jumping. This will hit your shoulders, chest, core, and get your heart rate up. Let’s dive into it!
The workout of the day consists of:
5 rounds for time of:
- 10 Push Press (95 lb / 43 kg)
- 15 Push-Ups
- 20 Sit-Ups
- 25 Double Unders
Scaling
- Push Press: Beginners can use 65 lb / 30 kg. Intermediate can use 75 lb / 34 kg.
- Push-Ups: Beginners can do knee push-ups or incline push-ups. Intermediate can do regular push-ups.
- Double Unders: Beginners can do single unders (50 reps), intermediates can scale to 30 double unders.
No equipment
- Push Press: Use household items like water bottles or backpacks instead of a barbell.
- Push-Ups: Do knee push-ups or incline push-ups against a counter.
- Sit-Ups: Do crunches instead.
- Double Unders: Do regular jumping jacks or high knees instead
Warmup
- 5 minutes of light jogging or jumping jacks
- Arm circles (10 forward, 10 backward)
- Spiderman stretch (1 min per side)
- 10 push-ups
- 10 air squats
Cooldown
- 2 minutes of walking
- Quad stretch (1 min per side)
- Shoulder stretch (1 min per side)
- Forward fold stretch (2 min)
