Workout of the day
Push focus. Medium intensity. Use a steady pace. Stay consistent across rounds.
The workout of the day consists of:
Every minute on the minute for 14 minutes: Minute 1: 6 Push Press (50kg/115lb) Minute 2: 10 Burpee Box Jump Overs (60cm)
Scaling
Intermediate:
- Push Press 35kg/75lb
- Burpee Box Jump Overs 50cm Beginner:
- DB Push Press (2x10kg/22lb or single 12.5kg/26lb)
- Step Over Low Box (40cm) after regular burpees (no jump required)
No equipment
- 8 push-ups instead of push press
- 12 broad jumps instead of box jump overs
Warmup
- 2 min easy row, bike, or jog
- Joint circles: wrists, shoulders, ankles, hips
- Bear crawls (forward and back, 20m total)
- Crab walks (20m)
- Duck walks (20m)
- Inch-worms (10 reps)
- Farmer carry (light, 20m per hand)
Cooldown
- Banded hamstring stretch (1 min per side)
- Banded shoulder distraction (1 min per side)
- Couch stretch (1 min per side)
- Use a towel if no bands
