Workout of the day

Push focus. Medium pace. Use steady effort across stations.

The workout of the day consists of:

15 min AMRAP:

  • 10 Push Press (RX: 50kg/115lb, Int: 35kg/75lb, Beg: 2 DB 10kg/22lb)
  • 20/15 Calories Row
  • 20 Box Step-ups (24/20")
  • 10 Calorie Assault Bike

Scaling

Intermediate:

  • Push Press 35kg/75lb barbell
  • Row 15 cal (women 12)
  • Box Step-ups as written
  • Bike 8 cals Beginner:
  • Push Press 2 DB 10kg/22lb (or lighter as needed)
  • Row 10 cal (or 200m run if no row)
  • Step-ups lower box (16")
  • Bike 5 cals or 100m run

No equipment

  • 15 Push-ups
  • 20 air squats
  • 20 stair step-ups
  • 10 burpees

Warmup

  • 2 min rowing, biking, or jogging
  • Neck, wrist, shoulder, hip, ankle circles
  • Bear crawl x20m
  • Crab walk x20m
  • Inch-worms x6
  • Duck walks x20m
  • Single DB/KB front carry walk x20m

Cooldown

  • Dead hang from pull-up bar x30s x2
  • Wrist circles 30s each direction
  • Forearm flexor and extensor stretch 1 min each
  • Finger extensions with band x20 each hand