Workout of the day

Get ready to push your limits this Triple Threat! In today’s workout, we will challenge your endurance, strength, and coordination. Remember, it’s not about how fast you go, but about how much effort you put in every second. Let’s get after it!

The workout of the day consists of:

Complete as many reps possible in a 3-minute cycle for 4 rounds:

  • 1 minute Power Cleans (135 lb / 95 lb)
  • 1 minute Double Unders
  • 1 minute Kettlebell Swings (1.5 pood / 1 pood) Rest 1 minute between rounds.

Scaling

  1. Power Cleans: Use lighter weights (95 lb / 65 lb), or substitute with deadlifts if cleans are too challenging.
  2. Double Unders: Substitute with single unders if double unders are too challenging.
  3. Kettlebell Swings: Use a lighter kettlebell or substitute with dumbbell swings if kettlebells are not available.

No equipment

  1. Power Cleans: Substitute with 1-minute of squat jumps.
  2. Double Unders: Substitute with 1-minute of high knees.
  3. Kettlebell Swings: Substitute with 1-minute of backpack or milk jug swings.

Warmup

  • 5 minutes light jog or jump rope
  • Dynamic stretching: arm circles, leg swings, torso twists
  • 3 rounds of:
    • 10 PVC pass-throughs
    • 10 air squats
    • 10 push-ups

Cooldown

  • 5 minutes slow-paced jogging or walking
  • Static stretching: focus on shoulders, hamstrings, hip flexors, and lower back
  • 2 minutes of deep breathing exercises