Workout of the day

Today’s workout centers on pushing strength and aerobic movement. One barbell lift. Mixed with cardio. Aim for steady effort.

The workout of the day consists of:

AMRAP 15:

  • 8 Barbell Push Press (RX: 50kg/115lb)
  • 12 Box Step Ups (24/20 in box, holding barbell in front rack)
  • 18/15 Cal Row

Scaling

Intermediate:

  • Push Press 35kg/75lb
  • Step ups with barbell in front rack 35kg/75lb
  • Row 15/12 cal Beginner:
  • 10 DB Push Press (2 x 7.5kg/15lb or less, adjust as needed)
  • 12 Step Ups (bodyweight or holding light DBs)
  • 15/12 cal row or 200m fast walk/run
  • Use lower box as needed

No equipment

  • 8 Pike or regular push ups
  • 12 Step ups (bodyweight)
  • 18/15 jumping jacks or mountain climbers

Warmup

  • 2 min row, bike or jog
  • Neck, shoulder, wrist, hip and ankle circles
  • Bear crawl (20m)
  • Crab walk (20m)
  • Inch-worms (6 reps)
  • Duck walk (15m)
  • Single arm farmer carry (2 x 20m, light)

Cooldown

  • 2 x 30 sec dead hang
  • Wrist circles (60 sec)
  • Forearm wall stretch (30 sec each side)
  • Finger extension with band (20 reps)