Workout of the day

This workout hits upper body push and core. Lower body gets moderate volume. Aim for steady pacing. Move well on each rep.

The workout of the day consists of:

15 minute AMRAP:

  • 8 Push Press (50kg/115lb RX)
  • 12 Box Step-Over (60/50cm)
  • 8 Hanging Knee Raise

Scaling

Intermediate:

  • Push Press: 35kg/75lb
  • Box Step-Over: 50/40cm
  • Hanging Knee Raise: as written or lying tuck-up Beginner:
  • 8 Dumbbell Push Press (2 x 8kg/18lb or single 12kg/26lb)
  • 12 Step-Ups (no box, use stairs or stable surface)
  • 8 Lying Knee Raise

No equipment

  • 15 min AMRAP:
  • 8 Pike Push-Up
  • 12 Alternating Step-Ups (use stairs or curb)
  • 8 V-Up or Tuck-Up

Warmup

3 rounds, build intensity:

  • 2 min row or bike
  • Shoulder and hip circles
  • 8 Empty Bar Push Press
  • 10 Alternating Step-Ups
  • 8 Hanging Leg Raises (scale: tuck hold)
  • 8 Arm Swings (front and back)

Cooldown

  • 60 sec per side banded hamstring stretch
  • 60 sec per side banded shoulder distraction
  • 60 sec per side couch stretch