Workout of the day

Ready for a mid-week jolt of energy? This Turbo Tuesday Blitz is just what you need! Combining clean and jerks with bursts of sprinting, this workout will challenge your strength and stamina. Get ready to push your limits!

The workout of the day consists of:

3 rounds for time:

  • 15-10-5 Clean and Jerk (155 lb / 70 kg for men, 95 lb / 43 kg for women)
  • 100-50-25 meter Sprint

Scaling

For Beginners:

  • Clean and Jerk: Use 75 lb / 35 kg for men, 45 lb / 20 kg for women Intermediate:
  • Clean and Jerk: Use 115 lb / 52 kg for men, 75 lb / 35 kg for women
  • Modify sprints to 75-40-20 yards if needed to maintain intensity

No equipment

If you don’t have equipment:

  • Substitute Clean and Jerk with 15-10-5 reps of Burpees or Jumping Air Squats
  • If no access to a yard or track, substitute sprints with high knees in place for 45 seconds, 30 seconds, and 15 seconds respectively

Warmup

  1. 5 minutes easy jogging or jump rope
  2. Dynamic stretches:
    • Leg swings (10 each leg)
    • Arm circles (10 each direction)
    • Hip circles (10 each direction)
  3. 3 rounds of:
    • 10 PVC pipe passthroughs
    • 10 air squats
    • 5 burpees

Cooldown

  1. 5 minutes easy pace walk or slow jog
  2. Static stretches:
    • Forward fold (30 seconds)
    • Quad stretch (30 seconds each side)
    • Shoulder stretch (30 seconds each side)
    • Hip flexor stretch (30 seconds each side)