Workout of the day
Long chipper with simple movements. Strip plates as you go. Move fast, breathe well.
The workout of the day consists of:
For time:
- 40 Barbell Front Rack Lunges (60kg/135lb)
- 50 Kettlebell Swings (24kg/53lb)
- 60 Wall Balls (9kg/20lb)
- 80 Calorie Row Time cap: 25 minutes
Scaling
Intermediate:
- 40 Barbell Front Rack Lunges (40kg/85lb)
- 50 KB Swings (16kg/35lb)
- 60 Wall Balls (6kg/14lb)
- 60 Calorie Row Beginner:
- 40 Dumbbell Goblet Lunges (1 x 10kg/22lb)
- 50 KB Swings (8kg/18lb or Russian style)
- 40 Wall Balls (4kg/9lb or med ball thrusters)
- 40 Calorie Row or 3 min bike
No equipment
- 40 Walking Lunges (bodyweight or backpack)
- 50 Backpack Swings
- 60 Air Squats
- 6 min fast jog or step-ups
Warmup
Start with 2 min easy row or jog Joint circles: ankles, hips, shoulders 6 min EMOM:
- Odd: 8 KB Swings (light) + 6 Empty Barbell Lunges
- Even: 12 Wall Balls + 6 Cossack Squats
Cooldown
2 min slow walk 3 min box breathing (4-4-4-4) in deep lunge stretch (switch sides halfway)
