Workout of the day
Prepare to crush your workout with ‘Friday Firefight!’ This 12-minute AMRAP is designed to get your heart racing and muscles burning. Let’s light up our Friday with intensity and fun! Put your best effort into each movement and keep pushing through. Remember, it’s you versus you—let’s see how many rounds you can complete!
The workout of the day consists of:
Complete as many rounds as possible in 12 minutes of:
- 10 Lateral jumps over barbell
- 10 Dumbbell Clean and Jerk (35 lbs / 15 kgs each hand, 20 lbs / 9 kgs each hand)
- 10 Bent Barbell Rows (95 lbs / 43 kgs, 65 lbs / 29 kgs)
Scaling
For Lateral jumps:
- Scale to step-overs for beginners. For Dumbbell Clean and Jerk:
- Scale weight or use a single dumbbell/kettlebell if needed. For Bent Barbell Rows:
- Lower the weight as needed; focus on form over weight.
No equipment
For those without equipment:
- Lateral jumps over a broomstick or any similar object.
- Use household items (e.g., water bottles, bags of rice) for clean and jerk.
- Perform Bodyweight Rows under a sturdy table or use resistance bands.
Warmup
- 5 minutes of light cardiovascular activity (jogging, rowing, or jumping rope).
- Dynamic stretches:
- Arm circles
- Leg swings
- Hip openers
- Specific warm-up:
- 2 rounds of:
- 5 PVC pipe pass-throughs
- 5 empty barbell rows
- 5 kettlebell deadlifts
Cooldown
- Light jog or walk for 3 minutes to bring the heart rate down.
- Static Stretching:
- Forward fold (Hamstring stretch) for 1 minute
- Child’s pose (Lower back and shoulder stretch) for 1 minute
- Chest opener stretch (Hands clasped behind the back) for 1 minute
- Calf stretch against the wall for 1 minute each side
