Workout of the day

This workout is designed to push your stamina and resilience to the next level! Bodyweight movements will keep your heart rate high while building full-body strength.

The workout of the day consists of:

5 rounds for time of:

  • 12 Bench Press (185 lb / 84 kg)
  • 9 Knees to Elbows
  • 6 Squat Cleans (135 lb / 61 kg)
  • 3 Thrusters (135 lb / 61 kg)

Scaling

  • Push-Ups: Perform knee push-ups or incline push-ups
  • V-Ups: Substitute with tuck-ups or sit-ups
  • Bulgarian Split Squats: Perform regular squats or lunges
  • Burpees: Substitute with squat thrusts or step-back burpees

No equipment

This workout already includes bodyweight exercises, so it’s perfect for those without equipment!

Warmup

  1. General Warm-Up (5 minutes):
  • Jumping Jacks
  • High Knees
  • Butt Kicks
  1. Dynamic Stretching (5 minutes):
  • Arm Circles
  • Leg Swings
  • Hip Circles
  1. Movement Prep (5 minutes):
  • 2 sets of 5 push-ups
  • 2 sets of 5 V-Ups
  • 2 sets of 5 lunges (each leg)
  1. Mobility (5 minutes):
  • Shoulder Rolls
  • Spinal Twists
  • Ankle Circles

Cooldown

  1. Light Cardio (5 minutes):
  • Light jog or walk
  1. Static Stretching (10 minutes):
  • Chest Stretch
  • Abdominal Stretch
  • Hip Flexor Stretch
  • Hamstring Stretch
  1. Deep Breathing (3-5 minutes):
  • Focus on deep inhales and exhales to lower heart rate