Workout of the day

Prepare to push your limits with this challenging workout that combines cardiovascular endurance with powerful lifts. This WOD is designed for all fitness levels and will help you build strength, agility, and stamina.

The workout of the day consists of:

3 rounds for time of:

  • 500 meters Run
  • 15 Pull-Ups
  • 100 Single Unders
  • 8 Clean and Jerk (135 lb / 61 kg, 95 lb / 43 kg)
  • 6 Power Snatches (135 lb / 61 kg, 95 lb / 43 kg)

Scaling

  1. Run: Scale down to 250 meters or perform 2 minutes of high knees if unable to run.
  2. Pull-Ups: Use a band for assistance or perform ring rows.
  3. Single Unders: Scale to 50 jumping jacks or 50 plate hops.
  4. Clean and Jerk: Reduce weight to 115 lb / 52 kg, 75 lb / 34 kg or perform with an empty barbell.
  5. Power Snatches: Reduce weight to 115 lb / 52 kg, 75 lb / 34 kg or perform with an empty barbell.

No equipment

  1. Run: Replace with 2 minutes of mountain climbers or burpees if no running space available.
  2. Pull-Ups: Substitute with inverted rows under a sturdy table or perform towel rows.
  3. Single Unders: Replace with 50 line hops if no jump rope available.
  4. Clean and Jerk: Use water jugs or backpacks filled with books as weights.
  5. Power Snatches: Use a broomstick, PVC pipe, or even household items like a mop or heavy backpack for the movement.

Warmup

  • 5 minutes of light jogging or jump rope
  • 2 rounds of:
    • 10 Lunges (5 each leg)
    • 10 Push-ups
    • 15 Arm Circles (each arm)
  • Stretching:
    • Pec Stretch (1 minute per side)
    • Calf Stretch (1 minute per side)
    • Cat-Cow Stretch (1 minute)

Cooldown

  • 5 minutes walk or slow jog
  • Stretching:
    • Seated Forward Bend (2 minutes)
    • Triceps and Shoulder Stretch (1 minute per side)
    • Figure-Four Stretch (1 minute per side)
  • Box Breathing (2 minutes)