Workout of the Day

AMRAP in 15 minutes

32 one-arm overhead walking lunge steps
20 alternating dumbbell snatches
20 pull-ups
32 one-arm overhead walking lunge steps
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
32 one-arm overhead walking lunge steps
20 alternating dumbbell snatches
20 muscle-ups

standard: 30/20 lb
rx, sport: 50/35 lb

This workout combines challenging bodyweight movements with heavy one-arm dumbbell work. It consists of three rounds of lunges and snatches, paired with progressively more difficult bodyweight movements. For the lunges, perform 32 steps while holding the dumbbell overhead, switching arms as needed but ensuring even distribution. Adjust the load or modify the movement to scale the snatch and lunge. Lunges can be done in front rack or goblet style, or the dumbbell can be omitted entirely. For the gymnastics work, each round can be scaled independently. Options include ring rows or banded pull-ups and strict pull-ups.