Workout of the day
Get ready to blaze through this high-intensity WOD designed to test your strength, endurance, and grit. ‘Friday’s Firestorm’ is a fast-paced, full-body workout that will challenge your grip, upper body strength, and cardiovascular capacity. Let’s light it up!
The workout of the day consists of:
For Time:
- 30-20-10 Hang Power Clean (110 lb / 50 kg, 75 lb / 35 kg)
- 15-10-5 Ring Push-ups
- 3-2-1 Rope Climbs (15 ft / 4.5 m)
Scaling
Hang Power Clean:
- Beginners: Scale down the weight to 55 lb / 25 kg or 35 lb / 15 kg.
- Intermediates: Scale the weight to 75 lb / 35 kg or 50 lb / 25 kg.
Ring Push-ups:
- Beginners: Perform regular push-ups or push-ups on knees.
- Intermediates: Perform push-ups with hands elevated on a box.
Rope Climbs:
- Beginners: Lying to standing rope climbs or use a rope pull station.
- Intermediates: Perform 3, 2, and 1 strict pull-ups per set (instead of rope climbs).
No equipment
Hang Power Clean:
- Use water jugs or a heavy backpack for the clean.
- Perform bodyweight jump squats as an alternative.
Ring Push-ups:
- Regular push-ups or elevated push-ups using a chair.
- Perform dips between two sturdy surfaces.
Rope Climbs:
- Towel pull-ups using a sturdy door or over a bar.
- Perform planks to simulate the pulling motion.
Warmup
- 5 minutes of light cardio (jogging, rowing, or jumping jacks)
- Dynamic stretches: arm circles, leg swings, hip circles - 1 minute each
- 2 rounds of:
- 10 PVC or empty bar hang power cleans
- 10 push-ups
- 5 strict pull-ups or ring rows
Cooldown
- 5 minutes of slow jogging or walking
- Static stretches:
- Hamstring stretch (hold 1 minute each side)
- Chest stretch (hold 1 minute each side)
- Shoulder stretch (hold 1 minute each side)
- Breathing exercises: 2 minutes of deep diaphragmatic breathing
