Workout of the day
Get ready to turn up the heat! This one’s all about pushing through the burn. Five rounds of fire to test your endurance, power, and grit. Stay quick on the double unders, keep those power cleans explosive, and dig deep for the man makers. Embrace the challenge of those kettlebell snatches and finish each round strong with burpees. Pace yourself, but don’t hold back—let’s earn that sweat!
The workout of the day consists of:
5 rounds for time of:
- 20 Double Unders
- 15 Power Cleans (115 lb / 52.5 kg, 70 lb / 32 kg)
- 10 Man Makers (35 lb / 16 kg, 20 lb / 9 kg)
- 12 Alternating Kettlebell Snatches (55 lb / 25 kg, 30 lb / 14 kg)
- 15 Burpees
Scaling
- Double Unders: If impossible, substitute with 60 Single Unders.
- Power Cleans: Scale to 75 lb (35 kg) / 55 lb (25 kg)
- Man Maker: Scale to 20 lb (9 kg) / 10 lb (4.5 kg)
- Alternating Kettlebell Snatch: Use 35 lb (16 kg) / 20 lb (9 kg)
- Burpees: Step-back Burpees for lower impact.
No equipment
- Double Unders: If no jump rope, perform Tuck Jumps.
- Power Cleans: Replace with Sandbag or Odd-Object Cleans.
- Man Maker: Use household objects like water bottles or books.
- Alternating Kettlebell Snatch: Substitute with Alternating Dumbbell Snatches or Household Items.
- Burpees: No equipment needed!
Warmup
- 5 minutes of Light Jogging or Jumping Jacks
- Dynamic Stretching: Arm Circles, Leg Swings, Torso Twists
- 2 Rounds of: a. 10 Air Squats b. 10 Push-ups c. 10 Scapular Pull-ups d. 20 seconds of High Knees e. 10 PVC Passthroughs
Cooldown
- 5 minutes of Light Jogging or Walking
- Static Stretching: a. Hamstring Stretch - 1 minute per side b. Overhead Triceps Stretch - 1 minute per side c. Shoulder Stretch - 1 minute per side d. Child’s Pose - 2 minutes
- Deep Breathing - 3 minutes
