Workout of the day

Welcome to ‘Friday Fury,’ a challenging WOD designed to test your endurance and strength. This workout will have you pushing through varying weights in Clean and Jerk and mastering your handstand push-ups. Get ready to feel the burn and enjoy the thrill of the grind!

The workout of the day consists of:

5 Rounds for Time:

  1. Clean and Jerk

    • 5 reps at 135 lb (61 kg) / 85 lb (39 kg)
    • 10 reps at 115 lb (52 kg) / 75 lb (34 kg)
    • 15 reps at 95 lb (43 kg) / 65 lb (29 kg)
    • 20 reps at 75 lb (34 kg) / 55 lb (25 kg)
    • 25 reps at 55 lb (25 kg) / 45 lb (20 kg)

  2. Handstand Push-Ups

    • 5 HSPUs
    • 10 HSPUs
    • 15 HSPUs
    • 20 HSPUs
    • 25 HSPUs

Scaling

Scale Options:

  1. Clean and Jerk:
    • Beginners: Use a PVC pipe, empty barbell, or 10 lb (5 kg) plates
    • Intermediate: Use 65 lb (29 kg), 85 lb (39 kg), 95 lb (43 kg) progressively
  2. Handstand Push-Ups:
    • Beginners: Use pike push-ups or regular push-ups
    • Intermediate: Use a box or bench for feet elevated push-ups or reduce the number of HSPUs to 3-6-9-12-15

No equipment

Alternatives for those without equipment:

  1. Clean and Jerk: Substitute with thrusters using water jugs or a heavy backpack
  2. Handstand Push-Ups: Substitute with decline push-ups using a chair or couch or regular push-ups if necessary

Warmup

  1. 5 mins light jogging or jump rope
  2. Dynamic stretches:
    • Arm circles (30 seconds each direction)
    • Leg swings (30 seconds each leg)
    • Hip circles (30 seconds each direction)
    • Spiderman stretch (1 minute each side)
  3. 3 Rounds of:
    • 10 PVC pipe pass-throughs
    • 10 PVC pipe overhead squats

Cooldown

  1. 5 mins slow walk or easy spin on a bike
  2. Static stretches:
    • Overhead triceps stretch (1 minute each arm)
    • Chest stretch against wall (1 minute each side)
    • Seated forward fold (2 minutes)
    • Child’s pose (2 minutes)