Workout of the day

Welcome to Muscular Monday, athletes! Today, we’re starting the week with a barbell complex that will test your power and stamina. You’ve got five rounds of muscle cleans, push presses, and front squats ahead of you. Approach each set with focus and determination. Let’s build that strength and crush those rounds together!

The workout of the day consists of:

5 rounds for time:

  • 3 Muscle Cleans
  • 6 Push Presses
  • 9 Front Squats Weights: Men: 135 lb (61 kg), Women: 95 lb (43 kg)

Scaling

Beginner:

  • Reduce to 3 Rounds
  • Lower the weight to Men: 75 lb (34 kg), Women: 55 lb (25 kg) Intermediate:
  • Use prescribed weights
  • Focus on technique and consistency RX:
  • Use prescribed weights
  • Aim for unbroken sets and fast transitions

No equipment

Without Equipment:

  • Substitute Muscle Cleans with Broad Jumps
  • Substitute Push Presses with Plyo Push-Ups
  • Substitute Front Squats with Jumping Air Squats

Warmup

General Warm-Up (10 minutes):

  • 400m Run or 2-minute Jump Rope
  • 10 Air Squats
  • 10 Good Mornings
  • 10 Shoulder Rotations per arm
  • 5 Inchworms with Push-Up Specific Warm-Up (5 minutes):
  • Muscle Clean Progression with empty barbell
  • Push Press Progression with empty barbell
  • Front Squat Progression with empty barbell

Cooldown

Cool-Down (10 minutes):

  • 400m Walk
  • Static Stretching:
    • Hamstring stretch
    • Quad stretch
    • Shoulder stretch
    • Tricep stretch
    • Chest stretch