Workout of the day

Step up to the “Tuesday Titan Challenge”! This workout is designed to test your strength and endurance with rowing, hang power snatches, and burpees. It’s time to bring your A-game and conquer this titan challenge! Perfect for all fitness levels with scalable options.

The workout of the day consists of:

7 rounds for time:

  • 250 meters Row
  • 7 Hang Power Snatch (95 lb / 43 kg, 65 lb / 29.5 kg)
  • 7 Burpees

Scaling

For Beginners:

  • Row: 200 meters
  • Hang Power Snatch: 45 lb / 20 kg (unloaded barbell) or PVC pipe
  • Burpees: Perform burpees without a push-up

For Intermediates:

  • Row: 250 meters
  • Hang Power Snatch: 65 lb / 29.5 kg
  • Burpees: Standard burpees

No equipment

Without Equipment:

  • Row: 1 minute of high knees or jog in place
  • Hang Power Snatch: Use a broomstick, PVC pipe, or backpack with books; alternatively, perform jump squats (hands behind your head)
  • Burpees: Standard burpees

Warmup

  1. General Warm-up (5 minutes):

    • 1 minute jogging in place
    • 1 minute high knees
    • 1 minute butt kicks
    • 1 minute side lunges
    • 1 minute arm circles

  2. Specific Warm-up (2 rounds):

    • 5 PVC Pipe or light barbell snatch drills
    • 200m light rowing
    • 5 Burpees with hands clapping overhead

Cooldown

  1. Slow Row or Walk (3 minutes)
  2. Full Body Stretch (7 minutes):
  • Hamstring stretch (1 minute per side)
  • Shoulder stretch (1 minute per side)
  • Triceps stretch (1 minute per side)
  • Quad stretch (1 minute per side)
  • Hip flexor stretch (1 minute per side)