Workout of the day

Get ready to crush your Saturday with this iron-pumping blast! In today’s workout, you’ll be cycling through deadlifts, hang power cleans, and push jerks, ensuring a total body challenge that will leave you feeling accomplished and ready to tackle anything. Remember to maintain good form, especially as you get tired, and listen to your body to avoid injuries. Let’s get after it!

The workout of the day consists of:

10 rounds for time of:

  • 12 Deadlifts (115 lb / 52 kg for RX, 80 lb / 36 kg for intermediate)
  • 9 Hang Power Cleans (115 lb / 52 kg for RX, 80 lb / 36 kg for intermediate)
  • 6 Push Jerks (115 lb / 52 kg for RX, 45 lb / 20 kg for intermediate)

Scaling

  1. For beginners:
  • 12 Deadlifts (65 lb / 30 kg)
  • 9 Hang Power Cleans (65 lb / 30 kg)
  • 6 Push Jerks (65 lb / 30 kg)
  1. Reduce to 5 rounds for anyone needing a shorter workout.
  2. For those with mobility issues, substitute the following:
  • Deadlifts = Kettlebell Deadlifts
  • Hang Power Cleans = Single Arm Dumbbell Cleans
  • Push Jerks = Dumbbell Push Press

No equipment

No Barbell Alternatives:

  1. Deadlift: Substitute with Glute Bridges or Single-Leg Romanian Deadlifts with a household item like a backpack.
  2. Hang Power Clean: Substitute with Backpack Cleans or Bent-Over Rows.
  3. Push Jerk: Substitute with Backpack Presses or Pike Push-Ups.

Warmup

  1. 400m Run or 2 minutes of Jump Rope
  2. 2 rounds of:
  • 10 PVC Pipe Pass-Throughs
  • 10 Air Squats
  • 10 Push-Ups
  1. 2 rounds of:
  • 5 Deadlifts (with empty barbell or PVC pipe)
  • 5 Hang Power Cleans (with empty barbell or PVC pipe)
  • 5 Push Jerks (with empty barbell or PVC pipe)

Cooldown

  1. 400m Walk or slow bike ride
  2. Stretching:
  • Hamstring Stretch: 1 minute per side
  • Quad Stretch: 1 minute per side
  • Shoulder Stretch: 1 minute per side
  • Tricep Stretch: 1 minute per side
  1. Deep breathing exercises: 3-5 minutes, focusing on deep inhales and exhales