Workout of the day

Get ready for Wicked Wednesday WOD! This workout will test your endurance, strength, and mental grit. With running, lifting, and classic body-weight movements, you’re in for a full-body challenge. Let’s get after it!

The workout of the day consists of:

For Time:

  • 1000 meters Run
  • 10 Ring Dips
  • 20 Push Jerks (32 kg / 20 kg)
  • 30 Push Jerks (32 kg / 20 kg)
  • 40 Hang Clean (41 kg / 29 kg )
  • 50 Air Squats
  • 40 Hang Clean (41 kg / 29 kg )
  • 30 Push Jerks (32 kg / 20 kg)
  • 20 Front Rack Lunge (32 kg / 20 kg)
  • 10 Ring Dips
  • 1000 meters Run

Scaling

  1. Ring dips can be scaled to banded ring dips or bench dips.
  2. Reduce Push Jerks and Hang Clean weights if necessary.
  3. Substitute Front Rack Lunge with Bodyweight Lunges if needed.
  4. Shorten the running distance to 800m or 600m if required.

No equipment

  1. Substitute the 1000m Run with 50 High Knees + 50 Butt Kicks if you don’t have access to a track/treadmill.
  2. Use a sturdy chair for dips if rings are not available.
  3. Replace barbells with household items like a backpack filled with books or water jugs for Push Jerks, Hang Clean, and Front Rack Lunges.

Warmup

  1. 400m light jog or Row
  2. Dynamic stretching (arm circles, leg swings, etc.)
  3. 3 rounds of:
    • 10 PVC pass-throughs
    • 10 Air Squats
    • 5 Inch Worms with a push-up
    • 5 Samson Stretch (each leg)

Cooldown

  1. 400m slow walk or light row
  2. Static stretching:
    • 30 sec Hamstring stretch (each leg)
    • 30 sec Shoulder stretch (each arm)
    • 30 sec Quadriceps stretch (each leg)
    • 30 sec Triceps stretch (each arm)