Workout of the day
Here’s a fun and challenging workout that combines medicine ball throws and barbell lifts. It’s all about speed and form. Give it your best shot.
The workout of the day consists of:
3 rounds for time:
- 30 Wall Balls (20 lb/9 kg)
- 30 Front Squats (75 lb/34 kg)
Scaling
For beginners:
- Use 10 lb/4.5 kg wall balls and 45 lb/20 kg front squats
- Reduce reps to 20 each
For intermediates:
- Use 14 lb/6 kg wall balls and 65 lb/30 kg front squats
- Keep the same number of reps
No equipment
No equipment?
- Substitute wall balls with 30 air squats
- Substitute front squats with 30 goblet squats using a household item (e.g., heavy backpack)
Warmup
- 400m jog or 2-minute jump rope
- 10 air squats
- 10 leg swings per leg
- 10 push-ups
- 10 PVC pipe pass-throughs
Cooldown
- Child’s pose stretches – 1 min
- Hamstring stretch – 1 min per side
- Triceps stretch – 1 min per arm
- Cat-cow stretches – 1 min
