Workout of the day
Work at a steady pace. Aim for consistent rounds. Prioritize good squat depth and safe pressing.
The workout of the day consists of:
AMRAP 15 min:
- 200 meter run
- 10 front squats (RX: 70kg/155lb)
- 10 push presses (RX: 70kg/155lb)
- 12 box step-ups (all levels, 24") Score: total rounds + reps
Scaling
Intermediate:
- Front squat and push press 50kg/115lb Beginner:
- 10 goblet squats (DB or KB, 12kg/26lb)
- 10 DB push press (10kg/22lb per hand or lighter)
- 12 step-ups (no box required, use a stable platform or do step-backs if needed) Run can be scaled to 100m jog or 20 mountain climbers per round if needed
No equipment
- 20 air squats
- 20 push-ups
- 12 step-ups or 20 alternating lunges
- 200 meter run (or 30 jumping jacks)
Warmup
- 2 min row, bike, or jog
- Joint circles head to toe
- 10 air squats
- 8 push-ups
- 10 empty bar front squats
- 8 empty bar push presses
- 10 box step-ups Repeat for 3 rounds. Start light. Round 3 at workout pace.
Cooldown
- Couch stretch (L) 60-90 sec
- Couch stretch (R) 60-90 sec
- Seated forward fold 60-90 sec
- Thread the needle (L/R) 60-90 sec
- Supine twist (L/R) 60-90 sec
