Workout of the day
It’s Friday, and it’s time for a challenging yet rewarding combo of flips and lifts! This workout is built to test your explosive strength and endurance, so get ready to push your limits and finish the week strong.
The workout of the day consists of:
For Time:
- Tire Flips: 1-2-3-4-5 reps (each flip scaled to approximate 300% bodyweight)
- Atlas stone G2S (Ground to Shoulder): 5-4-3-2-1 reps (each lift scaled to approximate 100% bodyweight)
Scaling
For beginners:
- Reduce the percentage of bodyweight for the tire flips and Atlas stone lifts.
- Substitute sandbag cleans for Atlas stone if needed. For Intermediates:
- Adjust the bodyweight percentage as needed for skill level. For RX:
- As prescribed, adjust the weight to maintain form.
No equipment
If you don’t have equipment:
- Instead of tire flips, perform broad jumps or burpee broad jumps for the same rep scheme.
- Substitute Atlas stone ground to shoulder with pike push-ups for the same rep scheme.
Warmup
3 Rounds:
- 1-minute light jog in place or jump rope
- 10 bodyweight squats
- 8 inchworms with a push-up
- 6 broad jumps
- 30 seconds of shoulder rotations with a light band or towel
Cooldown
2 Rounds:
- 1 minute seated hamstring stretch
- 1 minute child’s pose stretch
- 1 minute standing quad stretch per leg
- 1 minute shoulder pass-throughs with a band or towel
- Controlled breathing for 2 minutes
