- July 05, 2026
Workout of the Day
6 rounds of 2 minutes on 1 minute off
[odd]
100m pinch plate carry
then
max reps bear hug sandbag squats
[even]
100m pinch plate carry
then
max reps of double dumbbell push presses
We’ll use a 2:1 work-rest ratio today with 3 rounds at each of two stations for a total of 6 rounds. You’ll need a set of plates, a sandbag, and a pair of dumbbells. When it comes to the pinch plate carry, use plates that are challenging but reasonable enough that you can get down and back within about a minute to knock out reps with the sandbag or dumbbells. If the class is busy, team up with a partner so you can share dumbbells and a sandbag if needed.
standard: 15/10 lb plates, 40/25 lb dumbbells, light sandbag
rx: 25/15 lb plates, 50/35 lb dumbbells, medium sandbag
sport: 35/25 lb plates, 65/45 lb dumbbells, heavy sandbagSTRENGTH
3-5 rounds not for time
10 double DB RDL’s
10 double DB walking lunge steps
10 barbell deadlifts (building)
rest 2+ minutes between rounds
Upper body accessory
3-5 rounds not for time
Max set of strict pull ups or ring rows
Immediately into max set of push ups
Immediately into max set of empty barbell curls
Rest 2+ minutes between rounds