Workout of the day

The workout of the day consists of:

For time, complete 20 rounds of the following sequence:

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 reps of each:

  1. Bench Press @ 110 lb (50 kg)
  2. Deadlifts @ 110 lb (50 kg)
  3. Dumbbell Press @ 20 lb (9 kg)
  4. Dumbbell Push Press @ 14 lb (6 kg)
  5. Sumo Deadlift High Pull @ 70 lb (2 pood / 32 kg)

Rest as needed between movements, but the goal is to keep transitions quick and steady.

Scaling

  1. Bench Press: Scale to 85 lb (40 kg) or perform floor presses.
  2. Deadlifts: Scale to 85 lb (40 kg) or perform kettlebell deadlifts with a lighter weight.
  3. Dumbbell Press: Scale to 10 lb (4.5 kg) if needed.
  4. Dumbbell Push Press: Scale to 10 lb (4.5 kg) if needed.
  5. Sumo Deadlift High Pull: Scale to 35 lb (16 kg) or use a kettlebell with appropriate weight.

No equipment

  1. Bench Press: Perform push-ups.
  2. Deadlifts: Perform bodyweight glute bridges.
  3. Dumbbell Press: Perform handstand push-ups or pike push-ups.
  4. Dumbbell Push Press: Perform regular push-ups.
  5. Sumo Deadlift High Pull: Use a backpack filled with books or water bottles.

Warmup

  1. 5 minutes of light cardio (jogging, jump rope, or cycling)
  2. Dynamic stretches (arm circles, leg swings, torso twists)
  3. 2 rounds of:
    • 10 PVC Pipe Pass-Throughs
    • 10 Air Squats
    • 10 Push-Ups
    • 10 Scapular Pull-Ups
    • 10 Inch Worms

Cooldown

  1. Light jogging or walking for 5 minutes to lower the heart rate.
  2. Static stretches, holding each for at least 30 seconds:
    • Chest Stretch
    • Hamstring Stretch
    • Shoulder Stretch
    • Quadriceps Stretch
    • Lower Back Stretch
  3. Breathing exercises: Deep breaths in through the nose and out through the mouth to promote relaxation.