Workout of the day

Work your engine. Alternate powerful wall balls with kettlebell swings. Classic tabata style.

The workout of the day consists of:

Tabata intervals: 8 rounds each movement (20 seconds work, 10 seconds rest, back-to-back)

  • Wall Ball (RX: 9kg/20lb)
  • Kettlebell Swing (RX: 24kg/53lb) Score: lowest reps for each movement. Rest 1 minute between movements.

Scaling

Intermediate:

  • Wall Ball: 6kg/14lb
  • KB Swing: 16kg/35lb Beginner:
  • Wall Ball: 4kg/9lb or DB goblet squat 8kg/18lb
  • KB Swing: 8kg/18lb or DB swing 6kg/14lb
  • Use lighter med ball or DB as needed.
  • Keep reps steady. Focus on form.

No equipment

  • Air squats instead of wall balls
  • Backpack swings or broad jumps instead of KB swings
  • Use any household object with safe grip for swings

Warmup

  • 2 min cardio (row, bike, jog)
  • Joint circles (shoulders, wrists, hips)
  • EMOM 6 min
    • Odd: 10 air squats + 5 jumping jacks
    • Even: 8 KB deadlifts (light) + 6 wall ball thrusters (light, or med ball)

Cooldown

  • 2 min slow walk
  • 3 min box breathing (4-4-4-4) in pigeon pose (switch sides at halfway)