Workout of the day
Front squat is the focus today. This AMRAP mixes squat strength, bodyweight, and a little jumping. Keep a steady pace. Aim to move well and stay consistent.
The workout of the day consists of:
15 min AMRAP:
- 12 Front Squat (60kg/135lb)
- 12 Burpees
- 12 Box Step-Over (24 in) Repeat as many rounds as possible in 15 minutes.
Scaling
Intermediate:
- Front Squat 42.5kg/95lb
- Box Step-Over 20 in Beginner:
- 12 Goblet Squats (12.5kg/26lb DB or KB)
- Burpees as step-back burpees
- 12 Step-Over (bodyweight or holding light DB, 16 in box or stable surface)
No equipment
- 12 air squats
- 12 burpees
- 12 step-overs on stairs or stable surface (bodyweight)
Warmup
3 round build:
- 2 min cardio of choice (row, bike, or jog)
- Joint circles (ankle, knee, hip, wrist, shoulder)
- 10 air squats
- 8 box step-ups (bodyweight, increase speed and height each round)
- 8 push-ups
- 6 front rack elbow rotations (with empty bar or PVC)
- Round 3: 6 light front squats and 6 fast burpees (at workout pace)
Cooldown
Foam roll combo:
- 30 sec foam roll quadriceps, then 60 sec quad stretch per leg
- 30 sec foam roll glutes, then 60 sec glute stretch per side
- 30 sec foam roll hamstrings, then 60 sec hamstring stretch per leg
- 30 sec foam roll calves, then 60 sec calf stretch per leg
- 30 sec foam roll upper back, then 60 sec child’s pose
