Workout of the day

Push, swing, and stabilize. Keep a steady pace and focus on form.

The workout of the day consists of:

Every minute on the minute for 14 minutes: Minute 1: 7 Push Press (barbell 50kg/115lb RX) Minute 2: 14 Kettlebell Swings (24kg/53lb RX) Minute 3: 7 Push Ups (strict) Minute 4: 14 Single Arm Farmer Carry Steps (24kg/53lb RX, switch arm at halfway) Repeat for 3.5 total cycles.

Scaling

Intermediate:

  • Push Press 35kg/75lb barbell
  • Kettlebell Swing 16kg/35lb
  • Farmer Carry 16kg/35lb Beginner:
  • 7 DB Push Press/side (2x10kg/22lb or single 10kg/22lb)
  • 14 Russian KB or DB Swings (8-12kg/26lb)
  • 14 steps suitcase carry each side (8-12kg/26lb DB or KB)
  • Push Ups can be from knees or to a box

No equipment

  • Pike push ups for push press
  • Backpack or heavy object swings for KB swings
  • Loaded carry with any heavy household item
  • Strict push ups or incline push ups for all levels

Warmup

  • 2 min light cardio (row, bike, or jog)
  • Joint circles: ankles, hips, shoulders
  • Banded glute bridges x15
  • Monster walks with band x10 each way
  • Banded pull-aparts x15
  • Shoulder taps in plank x20 (slow and controlled)

Cooldown

  • Banded hamstring stretch 60 sec per side
  • Banded shoulder distraction 60 sec per side
  • Couch stretch 60 sec per side
  • Use a towel if no band