Workout of the day
Squat focus. Medium length AMRAP. Manage your pace and keep quality movement.
The workout of the day consists of:
15 min AMRAP:
- 8 Front Squats (RX: 70kg/155lb, Int: 50kg/115lb, Beg: 2x16kg/35lb DB or 12kg/26lb KB)
- 10 Box Jumps (RX/Int: 60/50cm, Beg: step-ups)
- 14 Russian Kettlebell Swings (RX: 24kg/53lb, Int: 16kg/35lb, Beg: 12kg/26lb) Repeat as many rounds as possible.
Scaling
Intermediate:
- Barbell Front Squat 50kg/115lb
- Box Jump 50cm
- Russian KB swing 16kg/35lb Beginner:
- 8 DB or KB goblet squats (2x16kg/35lb DB or 12kg/26lb KB)
- 10 step-ups
- 14 KB swings 12kg/26lb Focus on safe form and steady work, not speed.
No equipment
- 12 Air Squats
- 12 alternating step-ups (any sturdy surface)
- 15 backpack or object swings AMRAP 15 min. Rest as needed.
Warmup
- 2 min easy row, bike, or jog
- Neck, shoulder, and hip circles 3 rounds, increasing intensity:
- 8 air squats
- 6 box step-ups
- 10 KB deadlifts (light)
- 8 alternating lunge with reach
- 6 jumping jacks Round 3: use metcon pace and loads where possible
Cooldown
- Seated hamstring stretch
- Pigeon pose (each side)
- Couch stretch (each side)
- Prone quad stretch
- Lying spinal twist
