2020/12/06 Workout of the Day


General Warm-Up
2 Rounds
0:30 Pike shoulder taps
25 Banded face pulls or rear delt raises
10 Kang squat

2 Rounds
Shoulder Stretch Sequence (C)
0:30 Kneeling shoulder extension
0:30/0:30 Trap stretch
0:30/0:30 Shoulder cross reach

Skill and Build Up
Push jerk (3 Step) (~3:00)
5 Jump and land
5 Jerk balance from head level
5 Push jerks
*Use an empty barbell or a PVC pipe/broomstick

Barbell Movement Prep (~3:00)
5 Shoulder press
5 Push press
5 Push jerks
10 Bent over rows
*Use an empty barbell

Build Up (~5:00)
5 Bent over rows
5 Step-ups, low to moderate height
3 Shoulder press
3 Push press
3 Push jerks
3 Step-ups, workout height

For warm-up use the variation you are doing in the workout, see equipment options for movements.

Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
30 Bent over rows (95lbs/65lbs)
30 Shoulder press (95lbs/65lbs)
50 Step-ups (24″/20″)
40 Bent over rows (95lbs/65lbs)
40 Push presses (95lbs/65lbs)
100 Walking Lunges
50 Bent over rows (95lbs/65lbs)
50 Push jerks (95lbs/65lbs)

Due to the rep range and movement redundancy, this workout will challenge primarily stamina and muscular endurance. Consider breaking up the reps early in the workout to help avoid premature muscular failure. A great goal will be to complete one full round of the workout.

Movement Modifications
For all weighted movements, the load should light and potentially allow for 30 reps to be completed unbroken even though that is not the recommended strategy, reduce weight to achieve this. Alternatively, reduce all reps by half.


Dumbbells or kettlebells available
20:00 AMRAP
30 Bent-over dumbbell rows
30 Dumbbell shoulder press
50 Step-ups (24″/20″)
40 Bent-over dumbbell rows
40 Dumbbell push presses
100 Walking lunges
50 Bent-over dumbbell rows
50 Dumbbell push jerks

The prescribed weight for this variation would be 40lbs/25lbs per hand. If a heavier load is the only option, reduce all dumbbell movements by 10 reps. If only 1 dumbbell is available add 10 reps to each dumbbell movement…..still use two hands on all exercises.

AMRAP 20:00
15 Truck rows, ring rows, or pull-ups
30 Handstand push-ups or pike handstand push-ups
50 Step-ups
25 Truck rows, ring rows, or pull-ups
40 Dips or box dips
100 Walking lunges
35 Truck rows, ring rows, or pull-ups
5 Wall walks

Cool Down / Mobility
2 Rounds
0:45 Prone lat stretch
0:20 Hollow hold
0:45/0:45 Couch stretch
0:20 Hollow hold