Workout of the day
Today is a hinge focus. This AMRAP combines deadlifts with bodyweight and carry work. Keep a steady pace.
The workout of the day consists of:
15-min AMRAP:
- 8 Deadlifts (RX: 100kg/225lb)
- 16 Sit-Ups
- 24m Single Arm Farmer Carry (RX: 24kg/53lb kettlebell, switch arms as needed)
- 32 Walking Lunges (bodyweight)
Scaling
Intermediate: Deadlift 70kg/155lb. Farmer carry 16kg/35lb kettlebell. Beginner: 8 DB/KB deadlifts (12kg/26lb dumbbells or kettlebells). Farmer carry 8kg/18lb dumbbell. Sit-ups to abmat or reduce reps. Lunges as needed, use support for balance.
No equipment
No equipment: 10 hip bridges, 16 sit-ups, 24m suitcase carry (use backpack or water jug), 32 walking lunges.
Warmup
2 min light cardio (row, bike, or jog). Joint circles: ankles, knees, hips, shoulders. Then 3 sets of 3 deadlifts at light weight. Pause 2 seconds at the start, mid-shin, and lockout during each rep. Focus on strong hinge and neutral spine.
Cooldown
Child’s pose for 1 minute. Cat-cow for 1 minute. Supine knees-to-chest for 1 minute. Scorpion stretch for 1 minute each side.
