Workout of the day
Get ready for Friday Fury! This intense 10-minute AMRAP will test both your strength and your cardiovascular fitness. Push through the rowing, heavy deadlifts, and challenging push jerks to see how many rounds you can complete. Let’s crush it!
The workout of the day consists of:
Complete as many rounds as possible in 10 minutes of:
- 250 meters Row
- 5 Deadlifts (315 lb / 143 kg for men, 225 lb / 102 kg for women)
- 5 Push Jerks (205 lb / 93 kg for men, 135 lb / 61 kg for women)
Scaling
- Row: Reduce distance to 150m.
- Deadlifts: Scale to 225 lb (102 kg) for men, 155 lb (70 kg) for women.
- Push Jerks: Scale to 135 lb (61 kg) for men, 95 lb (43 kg) for women.
- Reduce workout duration to 8 minutes for beginners.
No equipment
- Row: Substitute with 1 minute of High Knees or Running in place.
- Deadlifts: Use dumbbells or perform bodyweight glute bridges.
- Push Jerks: Use dumbbells or perform explosive push-ups.
Warmup
- 400m Jog or 2 minutes of Jump Rope
- 10 Arm Circles (each side)
- 10 Leg Swings (each side)
- 10 Bodyweight Squats
- 2 Rounds of: 5 Deadlifts with an empty barbell, 5 Push Jerks with an empty barbell
Cooldown
- 5 minutes of easy rowing or slow jogging
- Hamstring Stretch: 1 minute each side
- Shoulder Stretch: 1 minute each side
- Child’s Pose: 2 minutes
- Quad Stretch: 1 minute each side
