Workout of the day

Get ready to crush it with our Wednesday Warriors workout! This is a high-intensity session designed to push your limits and boost your strength, power, and endurance. We’ll be tackling a classic 21-15-9 rep scheme to really test your mettle.

The workout of the day consists of:

3 rounds for time of:

  • 21-15-9 Power Clean and Jerk (135 lbs / 61 kg, 95 lbs / 43 kg)
  • 21-15-9 Burpee Box Jump Overs (24"/20")

Scaling

  • Use lighter weights for the Clean and Jerk (85 lbs / 39 kg, 55 lbs / 25 kg)
  • Step-ups instead of jumps for the Burpee Box Jump Overs
  • Reduce the rep scheme (15-12-9)

No equipment

  • For Clean and Jerk: Substitute Dumbbell Clean and Jerks or use household items like a heavy backpack
  • For Box Jump Overs: Perform step-ups on a sturdy chair or bench, or do regular burpees without the jump

Warmup

  • 5 minutes of light jogging or jump rope
  • Dynamic stretching (leg swings, arm circles, torso twists)
  • 2 Rounds of:
    • 10 PVC Pipe Pass-Throughs
    • 10 Air Squats
    • 10 Push-Ups

Cooldown

  • 5 minutes of easy rowing or walking
  • Static stretching:
    • Hamstrings
    • Quads
    • Shoulders
    • Triceps
  • Foam rolling:
    • Back
    • Legs