Workout of the day

Get ready to power up your Thursday with this thrilling full-body workout. Combining power cleans, push-ups, and a run, you’re sure to get your heart racing and muscles burning. Let’s get after it!

The workout of the day consists of:

For time:

  • 80 Power Cleans (135 lb / 105 lb)
  • 80 Push-Ups
  • 800m Run

Scaling

  1. Power Cleans
    • Beginners: 95 lb / 65 lb (43 kg / 29 kg)
    • Intermediate: 115 lb / 85 lb (52 kg / 38 kg)
  2. Push-Ups
    • Kneeling Push-Ups
    • Push-Ups to a box or elevated surface
  3. 800m Run
    • 1000m Row
    • 3000m Bike

No equipment

For those without equipment:

  1. Power Cleans
    • Odd Object Cleans (backpack filled with books, water jugs, etc.)
  2. Push-Ups
    • Standard Push-Ups or Elevated Push-Ups
  3. 800m Run
    • 2 minutes of high knees
    • 2 minutes of jumping jacks

Warmup

  1. 5 minutes of light jogging or brisk walking
  2. Dynamic stretches:
    • Shoulder circles (1 minute)
    • Arm swings (1 minute)
    • Hip circles (1 minute)
    • Leg swings (front to back and side to side; 1 minute each)
  3. 2 rounds of:
    • 10 Air Squats
    • 10 Push-ups
    • 10 PVC Pipe Pass-throughs

Cooldown

  1. 5-minute slow walk to bring the heart rate down
  2. Static stretches:
    • Hamstring stretch (1 minute per leg)
    • Quad stretch (1 minute per leg)
    • Shoulder stretch (1 minute per arm)
    • Triceps stretch (1 minute per arm)