Workout of the Day
AMRAP in 20 minutes
10 pull-ups
20 goblet squats
10 pull-ups
20 goblet waliking lunge steps
You'll have 20 minutes on the clock to work through as many rounds as you can of 10 strict pull-ups, 20 goblet squats, 10 more strict pull-ups, and 20 goblet walking lunge steps. Hold the weight at your chest with your elbows down; sit between your heels on the squats with your chest up and your heels down, and on the lunges take a long step, drop your back knee straight down, and drive up through your front heel. The pull-ups will add up so break them into small repeatable sets from the first round and keep the full range of motion as fatigue sets in. To scale, go lighter on the weight, swap the pull-ups for banded reps or ring rows. In the end, your score is total rounds plus any extra reps in your last incomplete round.
standard: 40/25 lb
rx: 50/35 lb
sport: 65/45 lb, chest to bar
SWEAT
2 rounds of 3 minutes on 1 minute off
500 or 400m row then
max reps burpees over rower
2 rounds of 3 minutes on 1 minute off
1200 or 1000m bike then
max reps hand release push ups
2 rounds of 3 minutes on 1 minute off
500 or 400m row then
max reps burpees over rower
2 rounds of 3 minutes on 1 minute off
1200 or 1000m bike then
max reps medicine ball sit ups