Workout of the day
Happy Manic Monday! Time to kick off the week strong with a challenging full-body workout designed to test your strength and conditioning. We’re upping the game a bit today, but don’t worry, there are scale options for everyone. Let’s crush it together!
The workout of the day consists of:
5 rounds for time of:
- 5-4-3-2-1 Hang Power Clean (95 lb / 65 lb).
- 5-4-3-2-1 Front Squats (95 lb / 65 lb).
- 5-4-3-2-1 Push Jerks (95 lb / 65 lb).
Scaling
- Hang Power Clean
- Beginners: Use a PVC pipe or an empty barbell.
- Intermediates: Reduce weight to 65 lb / 45 lb.
- Front Squats
- Beginners: Perform Air Squats or use a lighter weight like 45 lb / 30 lb.
- Intermediates: Reduce weight to 65 lb / 45 lb.
- Push Jerks
- Beginners: Use a PVC pipe or an empty barbell.
- Intermediates: Reduce weight to 65 lb / 45 lb.
No equipment
- Hang Power Clean
- Without equipment: Perform jump squats.
- Household item: Use backpacks loaded with books or water jugs.
- Front Squats
- Without equipment: Perform Air Squats.
- Household item: Use backpacks loaded with books or water jugs.
- Push Jerks
- Without equipment: Perform pike push-ups.
- Household item: Use water bottles or any weighted household item for presses.
Warmup
- 5 min light jog or jump rope
- Dynamic stretches: Arm circles, leg swings, and torso twists (1 min each)
- 3 rounds of:
- 10 PVC pass-throughs
- 10 Air Squats
- 10 Scapula Push-ups
- 5 Inchworms with a push-up
Cooldown
- 5 min slow jog or walk
- Static stretches: Hold each for 30s
- Hamstring stretch
- Quadriceps stretch
- Shoulder stretch
- Chest stretch
- Calf stretch
