Workout of the day

Get ready to crush your limits with the Wednesday Warrior WOD! This workout is designed to build explosive power, upper body strength, and lower body agility. Perfect for midweek motivation, you’ll tackle 5 rounds of power cleans, ring rows, and box jumps! Scale as needed but always push yourself to your best.

The workout of the day consists of:

5 rounds for time of:

  • 5 Power Cleans (135 lb / 61 kg)
  • 10 Ring Rows
  • 5 Box Jumps

Scaling

  • Power Cleans: Reduce weight to 95 lb (43 kg) or use a sandbag
  • Ring Rows: Use a more vertical angle or do bent-over dumbbell rows
  • Box Jumps: Perform step-ups or use a lower box height

No equipment

  • Power Cleans: Substitute with ground-to-shoulder with any weighted household item (e.g., backpack filled with books)
  • Ring Rows: Use a sturdy table for inverted rows or perform bent-over rows with water jugs
  • Box Jumps: Use stairs or any sturdy elevated platform for step-ups

Warmup

  • 5 minutes of light jogging or jump rope
  • 3 Rounds of:
    • 10 PVC Pass-Throughs
    • 10 Air Squats
    • 10 Scapular Pull-Ups
  • Stretch: 2 min each side of hip flexor stretch, thoracic spine rotation, and wrist stretches

Cooldown

  • 5 minutes of easy biking or walking
  • Stretch: 2 min each side of hamstring stretch, calf stretch, and shoulder stretch