Workout of the day

Happy Friday, everyone! Get ready to challenge yourself with our workout today! This one’s called ‘Fierce Friday Flow,’ and it’s a leg and shoulder burner designed to test your strength and stamina. Let’s crush it together and end this week with a bang!

The workout of the day consists of:

For time 21-15-9:

  • Back Squats 165 lb (75 kg)
  • Push-Ups
  • Kettlebell Snatch 1.5 pood (53 lb / 24 kg)

Scaling

Scale options for each movement:

  1. Back Squats
  • Beginners: Decrease weight to 95 lb (43 kg) or use just the barbell
  • Intermediates: Decrease weight to 135 lb (61 kg)
  1. Push-Ups
  • Beginners: Perform push-ups on knees or do incline push-ups against a bench
  • Intermediates: Reduce reps if needed
  1. Kettlebell Snatch
  • Beginners: Use a lighter kettlebell (26 lb / 12 kg or 35 lb / 16 kg)
  • Intermediates: Use a 44 lb (20 kg) kettlebell or modify reps to 15-12-9

No equipment

No equipment? No problem:

  1. Back Squats: Perform air squats or use any weighted object like a backpack filled with books
  2. Push-Ups: Perform against a wall or sturdy table
  3. Kettlebell Snatch: Do jump squats or use a filled laundry detergent container as a kettlebell alternative

Warmup

Let’s start by loosening up:

  1. Dynamic Stretching (5 minutes) focusing on legs, shoulders, and wrists
  2. Jump Rope (3 minutes) - if no jump rope, do high knees
  3. Air Squats (2 sets of 10 reps)
  4. Arm Circles (2 sets of 10 reps)
  5. 5-minute EMOM (Every Minute on the Minute): - 5 Push-Ups - 10 Air Squats - 5 Kettlebell Swings (light weight)

Cooldown

  1. Gentle Stretching (5 minutes) focusing on quads, hamstrings, and shoulders
  2. Child’s Pose (2 minutes)
  3. Couch Stretch (1 minute each side)
  4. Standing Forward Fold (1 minute)
  5. Seated Spinal Twist (1 minute each side)