Workout of the day
Step up your game with this quick and effective workout. It’s all about intensity and making each rep count. You’ll sweat, you’ll burn, and you’ll feel accomplished.
The workout of the day consists of:
3 Rounds for Time:
- 5 Dumbbell Clean and Jerk (50 lb / 22.5 kg per hand)
- 10 Box Jumps (24 inches / 60 cm)
- 50 Double Unders
Scaling
For Beginners:
- Use lighter dumbbells (20 lb / 9 kg per hand)
- Box height can be reduced to 12 inches / 30 cm
- Perform single-unders (100 reps)
For Intermediate:
- Use 35 lb / 15 kg dumbbells
- Box height at 20 inches / 50 cm
- Attempt 50 double unders or 75 single unders
No equipment
If you don’t have equipment:
- Replace Dumbbell Clean and Jerk with Burpees
- Use a sturdy chair or lower surface for step ups instead of box jumps
- If no jump rope, perform 50 jumping jacks instead of double unders
Warmup
- 5 minutes of light jogging or fast-paced walking
- Dynamic stretches: High knees, butt kicks, arm circles
- 10 Air Squats
- 10 Lunges (5 each leg)
Cooldown
- 5-minute walk to cool your heart rate
- Stretch hamstrings, quads, and calves
- Shoulder stretch against the wall
- Hold each stretch for at least 30 seconds
