08/27/2026
WORKOUT OF THE DAY | 🏋️♂️🏋️♀️
Long efforts like this one come down to grit, perseverance, and pacing discipline. There’s no hiding when the lunges and pushing movements start to fatigue, the goal was to push through it and keep moving as much as possible across both rounds.
This workout improved:
• Strength — leg strength and stamina from carrying load through every step of the lunges
• Balance — core and body control from staying stable under an offset load
• Coordination — shoulder and upper-body pressing control, whether that was a handstand push-up, a piked push-up, or a strict dumbbell press
• Stamina — keeping your effort up over a long, sustained interval workout
LEVEL 3 - 2 ROUNDS FOR TIME:
Single DB Walking Lunge, 70/50 lbs, 50 ft
21 Strict Handstand Push-ups
Single DB Walking Lunge, 70/50 lbs, 50 ft
15 Strict Handstand Push-ups
Single DB Walking Lunge, 70/50 lbs, 50 ft
9 Strict Handstand Push-ups
Single DB Walking Lunge, 70/50 lbs, 50 ft
Rest 3 mins between rounds.
LEVEL 2 - 2 ROUNDS FOR TIME:
Single DB Walking Lunge, 50/35 lbs, 50 ft
12 Strict Handstand Push-ups
Single DB Walking Lunge, 50/35 lbs, 50 ft
9 Strict Handstand Push-ups
Single DB Walking Lunge, 50/35 lbs, 50 ft
6 Strict Handstand Push-ups
Single DB Walking Lunge, 50/35 lbs, 50 ft
Rest 3 mins between rounds.
LEVEL 1 - 2 ROUNDS FOR TIME:
Walking Lunge, 50 ft
21 Single Arm Dumbbell Press
Walking Lunge, 50 ft
15 Single Arm Dumbbell Press
Walking Lunge, 50 ft
9 Single Arm Dumbbell Press
Walking Lunge, 50 ft
Rest 3 mins between rounds.
How was that second round? 😮💨
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