Workout of the day
Push and carry. Work with a steady pace. Tabata format, 20 seconds on, 10 seconds off.
The workout of the day consists of:
8 rounds (Tabata style) total, alternating between:
- Push Press (RX: 50kg/115lb, Intermediate: 35kg/75lb, Beginner: 2 DB 10kg/22lb)
- Farmers Carry (RX: 2x24kg/53lb KB, Intermediate: 2x16kg/35lb KB, Beginner: 2x8kg/18lb DB) for 20 meters Rest 10 seconds between sets. Alternate each movement every interval.
Scaling
Intermediate:
- Push Press: 35kg/75lb barbell
- Farmers Carry: 2x16kg/35lb KB Beginner:
- Push Press: 2 dumbbells, 10kg/22lb each
- Farmers Carry: 2 dumbbells, 8kg/18lb each Reduce rounds or distance as needed.
No equipment
- Push-ups instead of Push Press
- Heavy backpack or loaded grocery bags for carry
- Reduce distance to 10 meters if space is tight
Warmup
- 2 minutes row or bike or jog
- Neck, wrist, shoulder, and hip circles
- Bear crawl 10 meters
- Crab walk 10 meters
- Inchworms x5 reps
- Duck walk 10 meters
- 20 meter suitcase carry each arm (light load)
Cooldown
- Dead hang from pull-up bar, 30 seconds x2
- Wrist circles, 30 seconds each direction
- Forearm stretch against wall, 30 seconds per arm
- Finger extensions with band, 10 reps per hand
