Workout of the day
The workout of the day consists of:
Complete as many rounds as possible in 10 minutes of:
- 10 Dumbbell Burpee Deadlifts (50 lb / 25 lb)
- 10 Dumbbell Hang Squat Cleans (50 lb / 25 lb)
- 10 Dumbbell Thrusters (50 lb / 25 lb)
Scaling
Scale options:
- For beginners use lighter dumbbells (20 lb / 10 lb or 9 kg / 5 kg)
- Intermediate can follow the prescribed weights (50 lb / 22.5 kg or 25 lb / 11.25 kg)
- RX should aim to complete with the prescribed weights but increase the pace
No equipment
Alternatives for those without equipment:
- Perform burpees with a jump over a stable, low object for Burpee Deadlifts
- Use a backpack with books for Hang Squat Cleans
- Substitute Dumbbell Thrusters with Jump Squats holding the same backpack
Warmup
Warm-up:
- 3 minutes of jump rope or jumping jacks
- 10 arm circles forward and backward
- 10 leg swings each leg
- 10 air squats
- 10 push-ups
- 5 Burpees
- 5 Bodyweight Deadlifts
- 5 Squat Jumps
- 5 Inch worms
- 2 minutes stretching for wrists, shoulders, hips and ankles
Cooldown
Cooldown:
- 5 minutes of slow walking or biking
- Stretch hamstrings, quadriceps, hips, and shoulders for 2 minutes each
- Deep breathing exercises for relaxation
