Workout of the day

It’s Saturday, and we’ve got a beast of a workout lined up! Today is all about power, precision, and pushing your limits. Five rounds of heavy lifts, gymnastic skills, and explosive moves. Stay focused, keep your form tight, and let’s crush this together. Time to show what you’re made of—let’s go!

The workout of the day consists of:

5 rounds for time of:

• 3 Deadlifts (315 lb / 143 kg, 205 lb / 93 kg)
• 3 Ring Muscle-ups
• 3 Clean and Jerk (185 lb / 84 kg, 115 lb / 52 kg)
• 1 Rope Climb (15 feet / 4.5 meters)
• 10 Box Jumps (36 inches / 91 cm, 24 inches / 61 cm)

Scaling

1. Deadlifts:
   • Intermediate: 225 lb / 102 kg, 155 lb / 70 kg
   • Beginner: 135 lb / 61 kg, 95 lb / 43 kg
2. Ring Muscle-ups:
   • Intermediate: Jumping Ring Muscle-ups
   • Beginner: Ring Rows
3. Clean and Jerk:
   • Intermediate: 135 lb / 61 kg, 95 lb / 43 kg
   • Beginner: 75 lb / 34 kg, 45 lb / 20 kg
4. Rope Climb:
   • Intermediate: 10-foot climb
   • Beginner: 10 Rope Lying to Standing Pulls
5. Box Jumps:
   • Intermediate: 30 inches / 76 cm, 24 inches / 61 cm
   • Beginner: 24 inches / 61 cm, 20 inches / 51 cm

No equipment

1. Deadlifts: Bodyweight Glute Bridges
2. Clean and Jerk: Ground-to-Overhead with a filled backpack
3. Rope Climb: Towel Pull-ups using a sturdy towel draped over a pull-up bar or tree branch
4. Box Jumps: Stair Jumps or Chair Step-Ups

Warmup

1. 5-minute light cardio (jog, jump rope, etc.)
2. Dynamic stretches:
   • Arm circles: 1 minute each direction
   • Leg swings: 1 minute each leg
   • Hip circles: 1 minute each direction
3. Specific warm-up:
   • 2 rounds of:
     • 10 Empty Barbell Deadlifts
     • 10 Empty Barbell Clean and Jerk
     • 5 Box Jumps
     • 5 Ring Rows

Cooldown

1. 5-minute easy cardio (walk or slow bike)
2. Static stretches:
   • Hamstring stretch: 1 minute each leg
   • Lat stretch: 1 minute each arm
   • Calf stretch: 1 minute each leg
   • Hip flexor stretch: 1 minute each leg
3. Deep breathing: 3 minutes