Workout of the day
Are you ready to tackle the Tuesday Takedown? With a mix of pull-ups, cleans, and sprints, this high-intensity interval workout will elevate your heart rate and challenge your muscles. Let’s crush this together and emerge stronger! Keep in mind, there are scale options and home-friendly alternatives to make sure everyone can join in on the fun.
The workout of the day consists of:
4 rounds for time of:
- 12 Pull-Ups
- 18 Cleans (135/95 lbs or 61/43 kg)
- 400 meters Sprint
Scaling
Beginner:
- 12 Jumping Pull-Ups or ring rows
- 18 Cleans (75/55 lbs or 34/25 kg)
- 400 meters fast walk or 200 meters Sprint
Intermediate:
- 12 Assisted Pull-Ups or Band Pull-Ups
- 18 Cleans (95/65 lbs or 43/29 kg)
- 400 meters run
No equipment
- Pull-Ups -> Body Rows under a sturdy table or sheet
- Cleans -> Odd Object Ground-to-Overhead (like a backpack filled with books)
- 400 meters Sprint -> 2 minutes of High Knees or Stair Climbing
Warmup
- 3 minutes of jump rope or light jogging
- Dynamic stretches (arm circles, leg swings, and torso twists)
- 10 air squats
- 10 push-ups
- 5 strict pull-ups (or jumping pull-ups if necessary)
- 5 light power cleans with an empty barbell or broomstick
Cooldown
- 400 meters light jog or walk
- Static stretches (hamstrings, quads, shoulders, and back)
- 2 minutes of deep breathing or meditation
