Workout of the day

Get ready to push your limits! This intense workout is all about endurance, power, and mental toughness. You’ll complete 9 rounds for time, gradually decreasing the number of reps as you go. Tackle Power Cleans, Sit-Ups, Kettlebell Swings, and Burpees. Start strong, keep moving, and finish each set with everything you’ve got. Let’s see what you’re made of!

The workout of the day consists of:

  • 9 rounds for time of:
    • 34-21-13-8-5-3-2-1-1 repetitions each of:
      • Power Cleans (95 lb / 65 lb or 43 kg / 29 kg)
      • Sit-Ups
      • Kettlebell Swings (1.5 pood / 1 pood or 24 kg / 16 kg)
      • Burpees

Scaling

  1. Power Cleans: Scale down to 65 lb / 45 lb (29 kg / 20 kg) or perform Hang Power Cleans
  2. Sit-Ups: Perform Crunches instead
  3. Kettlebell Swings: Scale down to 1 pood (16 kg) or perform Russian Kettlebell Swings
  4. Burpees: Perform Burpees without the push-up, step back and step forward instead of jumping

No equipment

  1. Power Cleans: Use household objects like a backpack loaded with books, water jugs, or any similarly weighted object. Alternatively, perform Jumping Squats.
  2. Kettlebell Swings: Use a water jug, backpack, or a heavy book. Perform Dumbbell Swings with anything that has grip.
  3. Burpees: No equipment is needed.
  4. Sit-Ups: No equipment is needed.

Warmup

  1. 200m brisk jog or 1 min high knees in place
  2. Dynamic stretches: Arm Circles, Hip Circles
  3. 10 Air Squats
  4. 5 Inch Worms to Push-Up
  5. 10 Walking Lunges
  6. 10 Kettlebell/Dumbbell Swings (light weight or object around the house)
  7. 5 Practice Power Cleans with PVC pipe or broomstick

Cooldown

  1. Extended Child’s Pose (1 minute)
  2. Cobra Pose (1 minute)
  3. Seated Forward Fold (1 minute)
  4. Pigeon Stretch (30 seconds per side)
  5. Shoulder Stretch (30 seconds per side)
  6. 2 minutes of deep breathing, lying on your back, focusing on relaxing your muscles