Workout of the day

Get ready to crush your Friday with this Full Body Frenzy! This workout is designed to challenge every muscle group and elevate your heart rate. Let’s end the week strong and get ready to push your limits with this 5-round circuit. Get pumped and let’s get it done!

The workout of the day consists of:

5 Rounds for Time of:

  • 15 Overhead Squats (95 lb / 43 kg, 65 lb / 29 kg)
  • 15 Pull-Ups
  • 15 Split Jerks (95 lb / 43 kg, 65 lb / 29 kg)
  • 15 Knees to Elbows
  • 15 Hang Power Cleans (95 lb / 43 kg, 65 lb / 29 kg)
  • 15 Stiff-Legged Deadlifts (95 lb / 43 kg, 65 lb / 29 kg)

Scaling

  1. Scale weight as needed: 65 lb / 29 kg, 45 lb / 20 kg for Overhead Squats, Split Jerks, Hang Power Cleans, and Stiff-Legged Deadlifts.
  2. Banded or jumping pull-ups for those not proficient in pull-ups.
  3. Knees to chest or lying leg raises for Knees to Elbows.

No equipment

  1. For Overhead Squats, use a broomstick, PVC pipe, or perform air squats.
  2. For Pull-Ups, do inverted rows using a sturdy table or TRX bands.
  3. For Split Jerks, use a broomstick or light household item to simulate the movement.
  4. For Hang Power Cleans, perform tuck jumps or simulate the movement with a broomstick.
  5. For Stiff-Legged Deadlifts, do good mornings with a broomstick or a light household item, focusing on the hip hinge movement.

Warmup

  1. 3 minutes of jump rope or light jogging.
  2. Dynamic stretching: leg swings (10 each leg), arm circles (10 each direction), hip circles (10 each direction).
  3. 10 PVC pipe pass-throughs.
  4. 10 Air Squats.
  5. 5 Inch-worms.

Cooldown

  1. 400m walk or light jog to cool down the body.
  2. Hold each for 1 minute: hamstring stretch, quad stretch, calf stretch, shoulder stretch, chest stretch, lower back stretch.
  3. Deep breathing exercises: 2 minutes of diaphragmatic breathing.