Workout of the Day

3 rounds for time of:
•25 dumbbell push jerks (50/35)
•50 double-unders
•25 weighted step-overs (24/20)
•50 double-unders

Reduce the weight and reps in order to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.

This is a workout that will be challenging on a number of levels. There is a strength movement, but not all weight lifting has to be heavy and low reps. Today is lighter with a lot of reps. If you don’t quite have the coordination of Push Jerk down, keep it to the simpler Push Press. The jump rope is there to keep your heart rate high throughout. And DB step overs is a perfectly functional movement you might find every day in life. Be sure to stand tall and keep your shoulders back. Don’t hunch over.

Expect this to be in the 15-20 minute range.


Dumbbell Push Jerk | Jump Rope (Double Unders) | Push Jerk

50 hollow rocks


Hollow Rock