Workout of the day

Get ready to ignite your fitness with the Fierce Friday Firestorm! This high-intensity workout is designed to challenge your strength, balance, and endurance. With scalable options and household alternatives, everyone can join in and push their limits.

The workout of the day consists of:

4 rounds for time of:

  • 5 Power Cleans: 155 lb (70 kg), 105 lb (47.5 kg)
  • 10 Pistol Squats
  • 15 Toes to bar
  • 20 calories Row

Scaling

  1. Power Cleans: Scale to 95 lb (43 kg) or 65 lb (30 kg)
  2. Pistol Squats: Perform regular air squats or use a chair for support
  3. Toes to Bar: Scale to hanging knee raises or sit-ups
  4. Row: Reduce to 15 calories or substitute with 1-minute high knees or jumping jacks

No equipment

  1. Power Cleans: Use household items like a backpack filled with books
  2. Pistol Squats: Use a chair for support
  3. Toes to Bar: Perform toe touches while lying on your back
  4. Row: Substitute with 1-minute high knees or jumping jacks

Warmup

  1. 400m Run or 2 minutes of High Knees
  2. Dynamic Stretching: Arm Circles, Leg Swings, Torso Twists
  3. 3 Rounds of:
  • 5 Inch Worms
  • 10 Air Squats
  • 10 Push-Ups

Cooldown

  1. 400m Walk or 2 minutes of Light Jogging
  2. Static Stretching: Hold each for 30 seconds
  • Hamstring Stretch
  • Quad Stretch
  • Shoulder Stretch
  • Lat Stretch