Workout of the day

Hey team! Get ready to tackle ‘Wednesday’s Warrior’! This WOD is designed to challenge every part of your body with a mix of weightlifting, gymnastics, and core work. Whether you’re a beginner or a seasoned athlete, we’ve got scale options to make sure everyone gets a great workout.

The workout of the day consists of:

3 rounds 21-15-9 for time of: - Dumbbell Hang Clean and Jerks (35 lb / 16 kg for men, 25 lb / 11 kg for women) - Strict Pull-Up - GHD Sit-ups

Scaling

  1. Dumbbell Hang Clean and Jerks:
  • Beginners can use 20 lb (9 kg) dumbbells for men and 15 lb (7 kg) for women
  • Intermediate athletes can use weights based on their experience
  1. Strict Pull-Up:
  • Beginners can use a resistance band for assistance
  • Intermediate athletes can perform kipping pull-ups
  1. GHD Sit-ups:
  • Beginners can perform regular sit-ups or anchored sit-ups
  • Intermediate athletes can perform abmat sit-ups

No equipment

  1. Dumbbell Hang Clean and Jerks:
  • Use objects like water jugs, books, or backpacks filled with weights
  • Substitute with bodyweight movements like squat jumps for a similar explosive movement
  1. Strict Pull-Up:
  • Perform inverted rows using a table or sturdy broomstick set-up
  • Substitute with bent-over rows using household objects
  1. GHD Sit-ups:
  • Perform V-ups or tuck-ups as an alternative
  • Regular sit-ups if a GHD is not available

Warmup

  1. Arm Circles - 2 minutes (1 minute each direction)
  2. Legs Swings - 2 minutes (1 minute each leg)
  3. Dynamic Lunges - 10 reps per leg
  4. Inch Worms - 10 reps
  5. Shoulder Taps - 10 reps each side
  6. Scorpion Stretch - 1 minute each side

Cooldown

  1. Pigeon Pose - 1 minute each side
  2. Standing Hamstring Stretch - 2 minutes
  3. Shoulder Stretch - 1 minute each side
  4. Child’s Pose - 2 minutes
  5. Cat-Cow Stretches - 1 minute