Workout of the day

Get ready for Midweek Metcon Madness! This workout is designed to challenge your strength and cardio capacity, ensuring an all-around fitness boost. Load up and push through 7 rounds of demanding high pulls and explosive burpee box jumps. Let’s crush this!

The workout of the day consists of:

7 rounds for time of:

  • 15 Sumo Deadlift High Pull (95 lb / 65 lb)
  • 10 Burpee Box Jump Overs (24 inches / 20 inches)

Scaling

  1. Sumo Deadlift High Pull: Use 65 lb / 45 lb or substitute with kettlebell sumo deadlift high pulls.
  2. Burpee Box Jump Overs: Perform regular burpee box step-overs or just burpee step-overs without a box.

No equipment

Sumo Deadlift High Pull: Use a household item such as a heavy backpack or filled water jugs and perform the motion. Burpee Box Jump Overs: Use a sturdy chair, step, or any elevated surface for the jumps/simply perform burpee jump tucks.

Warmup

  1. 5-minute easy jog or jump rope
  2. Dynamic Stretching: Hip Circles, Arm Swings, Leg Swings (1 minute each)
  3. Warm-Up Set:
  • 10 Empty Barbell Deadlifts
  • 10 Empty Barbell High Pulls
  • 5 Burpees
  • 5 Step-ups onto a box or bench (alternate legs)
  1. Specific Warm-Up:
  • 5 Sumo Deadlift High Pulls (lightweight)
  • 3 Box Jumps

Cooldown

  1. 5-minute slow walk or easy pedal on a bike
  2. Stretching:
  • Hamstring Stretch (1 minute per side)
  • Quadriceps Stretch (1 minute per side)
  • Pigeon Pose (1 minute per side)
  • Child’s Pose (2 minutes)