Workout of the day

Get ready for Leg Day Smackdown - a workout that’s designed to test your strength and explosiveness. We’re diving into heavy back squats to build those quads, then hitting some high-rep thrusters and box jumps to keep that heart rate skyrocketing. Let’s crush this!

The workout of the day consists of:

For Strength:

  • 5x5 Back Squats For Time:
  • 21-15-9 reps of Thrusters (95/65 lbs or 43/29 kgs)
  • Box Jumps (24/20 in or 60/51 cm)

Scaling

  1. Reduce Back Squat weight to manageable levels
  2. Thruster weights: 65/45 lbs or 29/20 kgs
  3. Box Jumps: Use a lower height or step-ups
  4. Reduce reps for thrusters and box jumps, e.g., 15-12-9

No equipment

  1. Thrusters: Use a pair of dumbbells or even heavy books
  2. Box Jumps: Use sturdy chairs or a staircase
  3. Back Squats: Air Squats or Goblet Squats using a household item like a backpack filled with books

Warmup

Dynamic Warm-up (10 minutes):

  1. 400m run or 3 min high knees in place
  2. 10 leg swings (each leg)
  3. 10 air squats
  4. 10 lunges (each leg)
  5. 10 push-ups
  6. 5 inchworms with a push-up

Cooldown

Cooling Down (10 minutes):

  1. Pigeon Stretch (1 minute each side)
  2. Hamstring Stretch (1 minute each side)
  3. Quad Stretch (1 minute each side)
  4. Calf Stretch (1 minute each side)
  5. Child’s Pose (2 minutes)