Workout of the day

Time to push your limits! You’re facing a full-body challenge with heavy lifts, fast runs, and burpee pull-ups that’ll test your endurance and strength. Stay focused, pace yourself, and let’s crush this workout!

The workout of the day consists of:

For time:

30 Clean and Jerk (135 lb / 61 kg) 1,600 meters Run 30 Snatch (135 lb / 61 kg) 1,600 meters Run 30 Burpee Pull-Up 1,600 meters Run

Scaling

  1. For the Clean and Jerk:
    • Intermediate: 95 lb / 43 kg
    • Beginner: 65 lb / 29 kg or Deadlifts with Dumbbells (20 lb / 10 kg)
  2. For the Snatch:
    • Intermediate: 95 lb / 43 kg
    • Beginner: 65 lb / 29 kg or Dumbbell Snatch (20 lb / 10 kg)
  3. For Burpee Pull-Ups:
    • Intermediate: Burpee to Jumping Pull-Up
    • Beginner: Burpee to Bodyweight Row (using a table or lower bar)

No equipment

  1. Clean and Jerk: Use household items like a filled backpack or water jugs as weights.
  2. Snatch: Use household items as weights or perform single-arm snatches with a water bottle or backpack.
  3. Pull-Up: Perform bodyweight rows with a sturdy table or do “Superman” exercises to mimic the pulling motion.
  4. Run: Substitute with 2 minutes of high knees or jumping jacks for every 400 meters.

Warmup

  1. Stretching: 5 minutes of dynamic stretching focusing on shoulders, legs, and back.
  2. Cardio: 5 minutes of light jogging or jump rope.
  3. Movement Prep: 3 rounds of:
    • 5 Inch Worms
    • 10 PVC Pipe Overhead Squats
    • 10 Scapular Pull-Ups

Cooldown

  1. Stretching: 5 minutes of static stretching focusing on shoulders, legs, and back.
  2. Breathing: 2 minutes of deep diaphragmatic breathing.
  3. Foam Rolling: 5 minutes focusing on shoulders, lats, and quads.