Workout of the day

Today’s workout is Glen. Brace yourself for a challenging mix that will push your limits. This is a journey of strength, endurance, and resilience! Let’s get after it!

The workout of the day consists of:

For Time:

  • 30 Clean & Jerks (135/95 lbs or 61/43 kg)
  • 1 Mile Run
  • 10 Rope Climbs
  • 1 Mile Run
  • 100 Burpees

Scaling

  1. Clean & Jerks: Scale weight to 95/65 lbs (43/29 kg) or perform single-arm dumbbell clean and jerks
  2. Rope Climbs: 15 Rope Pull-ups or 20 Strict Pull-ups instead of 10 Rope Climbs
  3. Run: Reduce distance to 800 meters, or perform 1 mile of alternating 100m run and 100m walk
  4. Burpees: Scale to 50-75 burpees if necessary

No equipment

  1. Clean & Jerks: Use two heavy household items (such as water jugs or backpacks) for thrusters
  2. Rope Climbs: Perform 20 towel pull-ups (using a towel over a door)
  3. Run: Substitute with high knees or marching in place for the same duration
  4. Burpees: Remain unchanged

Warmup

  1. 5 minutes of light cardio (jogging or rowing)
  2. Dynamic stretching (leg swings, arm circles, torso twists)
  3. Warm-up sets for Clean & Jerks (start with an empty bar, gradually adding weight)
  4. 3 rounds of:
  • 10 PVC pass-throughs
  • 10 Air Squats
  • 10 Push-ups

Cooldown

  1. 5-10 minutes of light jogging or walking for active recovery
  2. Stretching (hold each for 30 seconds):
  • Hamstring stretch
  • Hip flexor stretch
  • Shoulder stretch
  • Chest stretch
  • Calf stretch
  1. Foam rolling (optional but recommended)