Workout of the day

Hey athletes! Get ready to tackle ‘Triple Threat Thursday’, a high-intensity session designed to push your limits. In this workout, you’ll face a triplet combination of Deadlifts, Hang Power Cleans, and Push Jerks. Are you ready to give it your all for 10 grueling rounds? Let’s crush this!

The workout of the day consists of:

  • 10 rounds for time of:
    • 12 Deadlifts (155 lb / 70 kg for men, 105 lb / 47.5 kg for women)
    • 9 Hang Power Cleans (155 lb / 70 kg for men, 105 lb / 47.5 kg for women)
    • 6 Push Jerks (155 lb / 70 kg for men, 105 lb / 47.5 kg for women)

Scaling

  • Deadlifts: Scale weight to 115 lb / 52.5 kg for men, 75 lb / 34 kg for women
  • Hang Power Cleans: Scale weight to 115 lb / 52.5 kg for men, 75 lb / 34 kg for women
  • Push Jerks: Scale weight to 115 lb / 52.5 kg for men, 75 lb / 34 kg for women
  • Reduce rounds as needed: 7 rounds intermediates, and 5 rounds for beginners

No equipment

  • Deadlifts: Perform bodyweight glute bridges or single-leg Romanian deadlifts
  • Hang Power Cleans: Perform jump squats or kettlebell swings with a household item like a heavy backpack
  • Push Jerks: Perform pike push-ups or shoulder taps
  • Utilize filled backpacks or water jugs as alternatives for weights

Warmup

  • 5 minutes of light cardio (jogging, jump rope, or rowing)
  • Dynamic stretches focusing on the posterior chain (hamstring sweeps, leg swings)
  • 2 rounds of:
    • 10 PVC pipe or broomstick pass-throughs
    • 10 air squats
    • 10 push-ups
    • 5 inchworms

Cooldown

  • 5-10 minutes of walking or light cycling
  • Static stretching: each stretch held for 30 seconds to 1 minute
    • Hamstring stretch
    • Quad stretch
    • Shoulder stretch
    • Triceps stretch
    • Child’s pose