5 ROUNDS - FOR TIME
10 Single Arm Push Press - Right
10 Single Arm Push Press - Left
250m Row
General Warm Up
3-5min of easy cardio, followed by…
3 ROUNDS
10 Squats
5 Burpees
1:00 of Freestyle Jump Rope or Jumping Jacks
Specific Warm Up
Start with your Dumbbell/Kettlebell Push Pressing. Check out the Push Press video and make sure your mechanics are right with a very light weight, then do 2-3 sets of 5 reps, gradually increasing the weight until you find the right loading for your workout today. After that, get in your Hinshaw Warm Up followed by a ~1min run/jog.
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
5 ROUNDS - FOR TIME
10 Single Arm Push Press - Right
10 Single Arm Push Press - Left
200m Run
Workout Notes
We’ve got a simple couplet today that should be speedy, get your heart rate up, and exhaust all of your pressing muscles. This workout is 5 Rounds FOR TIME, which means you want to get the work done in as little time as possible, taking breaks when needed. If the Push Presses are fairly rapid fire, they should take around :45 - :60 and the run should be about the same, so we are looking at something like a ~10min piece if we stay moving consistently throughout!
Push Press Modifications
This movement should be a fairly solid one for most folks, but if the coordination of using your legs and arms is feeling wonky to you, feel free to Strict Press instead. As always, if pressing overhead isn’t your jam, you can press in a different direction as well. Here’s our menu of pressing options: Strict Press, Push Ups, Dips, Bench Press, Dumbbell Bench Press, or Floor Press
Run Modifications
This run should sit somewhere in the :45 - :60 world. If you don’t think you can run 200m in under 2:00, I would suggest shortening the distance or just running as far as you can in :60 each round. For other equivalents and ideas, use our Cardio Resources Page!
Optional Accessory Work
Tabata: Russian Kettlebell Swings
*A Tabata is an interval workout where you’ll perform ONE movement as hard as you can for :20 and then you’ll rest for :10. This is repeated 7 more times for a total of 8 Rounds (4min.) If it helps, look at it this way:
8 ROUNDS
:20 Work
:10 Rest
There are many free Tabata timers you can download and of course, there are the always polarizing Tabata Songs you can look up as well!
Cool Down
1-2min of PVC T-Spine Stretch
1-2min of Samson Stretch on each Side