A heart-thawing Engine Day for melting fat using winter-themed cardio and bodyweight moves. Ignite your inner fire!
Warm-Up
5 min jog or row Then:
- 2 rounds:
- 15 jumping jacks
- 10 alternating lunge reaches
- 10 mountain climbers
Metcon
20 min AMRAP:
- 15 wall balls (20/14 lbs)
- 12/10 calorie bike
- 20 sit-ups
- 15 box jumps or step-ups Scaling: Use lighter wall ball, lower box, reduce reps on sit-ups
Cool-Down
- Kneeling hip flexor stretch: 60 sec/side
- Standing hamstring forward fold: 60 sec
- Seated hamstring stretch: 60 sec/side
- Supine figure-4 glute stretch: 45 sec/side
- Supine spinal twist: 45 sec/side
Core / Optional Finisher
1 set for quality:
- 1 min hollow hold
- 20 alternating heel taps
Coaching Notes
Keep pace steady. Focus on quick transitions. Don’t rush box jumps—land softly.
Week-over-Week Progression
- Week 1: 20 min AMRAP as written
- Week 2: Increase wall balls to 20 reps/round
- Week 3: Use heavier wall ball, try to increase rounds by 1 over last best
- Week 4: Keep wall balls high, focus on consistency—deload intensity if needed