Welcome to this week’s challenging workout. This session is intense, so only attempt it if you’re comfortable with high-volume, full-body work. If you don’t have every piece of equipment listed, improvise with what you have at home and modify movements to suit your fitness level.
Workout:
For time, complete:
- 50 Box Jumps
- 50 Jumping Pull-ups (or substitute)
- 50 Kettlebell Swings
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push-Presses
- 50 Back Extensions
- 50 Wall Balls
- 50 Burpees
- 50 Double-Unders (or single-under substitute)
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Equipment Needed:
This workout lists several pieces of equipment, but none are strictly required. Substitute comparable items you already own. If you don’t have a pull-up bar, do reverse rows or another horizontal pulling variation instead.
Plyo box (or bench, sturdy chair, or planter wall for step-ups and box jumps)
Barbell or dumbbells for presses and swings (or a heavy household object)
Kettlebell for swings (use a single dumbbell if needed)
Wall ball for throws (a medicine ball or weighted object can work)
Modification Options: Substitute movements to match your equipment and ability. Examples: reverse rows for pull-ups, single-unders for double-unders, glute bridges for back extensions, or bodyweight squats for wall balls. Scale reps, break sets into manageable rounds, and rest as needed.
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