Workout of the day

Welcome to Warrior Wednesday! Today we are diving into a killer workout that will test your strength and endurance. With a mix of power cleans and chest-to-bar pull-ups, your upper body and core are in for a serious challenge. Let’s gear up and crush this!

The workout of the day consists of:

3 rounds for time of:

21-15-9
Power Cleans (135 lb / 61 kg for men, 95 lb / 43 kg for women)

21-15-9
Chest-To-Bar Pull-Ups

Scaling

  • Power Cleans: Use 75 lb (34 kg) or 55 lb (25 kg) for beginners
  • Chest-To-Bar Pull-Ups: Use banded pull-ups or jumping chest-to-bar pull-ups for those who aren’t RX yet

No equipment

  • Power Cleans: Replace with Dumbbell Power Cleans (use appropriate weight)
  • Chest-To-Bar Pull-Ups: Substitute with Body Rows (using a sturdy table or bar) or Chair Dips

Warmup

  1. 5 minutes of light jogging or rowing
  2. Dynamic stretches:
  • Arm Circles x 10 each direction
  • Leg Swings x 10 each leg
  1. 2 rounds of:
  • 10 Air Squats
  • 10 Push-Ups
  • 5 Burpees
  1. Specific Warm-up:
  • 10 Empty Barbell Power Cleans
  • 5 Pull-Ups

Cooldown

  1. 5-minute slow walk or light rowing
  2. Static stretches:
  • Hamstring Stretch: 1 minute each side
  • Quad Stretch: 1 minute each side
  • Shoulder Stretch: 1 minute each side
  1. Deep Breathing: 2 minutes of deep, slow breaths