Workout of the day

Today we’re mixing things up with a high-energy AMRAP that’s going to test your strength, skills, and coordination. Push yourself and see how many rounds you can knock out in 15 minutes!

The workout of the day consists of:

  • 20 Dumbbell Hang Clean and Jerks (50 lb / 35 lb or 22.5 kg / 15 kg)
  • 15 Pull-Ups
  • 20 meters Bear Crawl

Scaling

  • Dumbbell Hang Clean and Jerks: Reduce weight to 20 lb / 10 lb (10 kg / 5 kg) or use a single dumbbell.
  • Pull-Ups: Use a band for assistance or substitute with ring rows.
  • Bear Crawl: Reduce distance to 10 meters or perform a plank hold for 30 seconds instead.

No equipment

  • Dumbbell Hang Clean and Jerks: Use a backpack filled with books or water bottles.
  • Pull-Ups: Do table rows or inverted rows under a sturdy table.
  • Bear Crawl: Perform crawling movements on hands and knees or a plank walk across the floor.

Warmup

  • 200m Run or 1 minute of high knees
  • 2 Rounds of:
    • 10 Arm Circles (each arm)
    • 10 Air Squats
    • 10 Hollow Rocks

Cooldown

  • 1 minute Child’s Pose
  • 1 minute Forward Fold
  • 1 minute Pigeon Pose (each leg)
  • 1 minute Shoulder Stretch (each arm)