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
- General Warm-Up (5 minutes):
- Jumping Jacks
- High Knees
- Butt Kicks
- Dynamic Stretching (5 minutes):
- Arm Circles
- Leg Swings
- Hip Circles
- Movement Prep (5 minutes):
- 2 sets of 5 push-ups
- 2 sets of 5 V-Ups
- 2 sets of 5 lunges (each leg)
- Mobility (5 minutes):
- Shoulder Rolls
- Spinal Twists
- Ankle Circles
Cooldown
- Light Cardio (5 minutes):
- Light jog or walk
- Static Stretching (10 minutes):
- Chest Stretch
- Abdominal Stretch
- Hip Flexor Stretch
- Hamstring Stretch
- Deep Breathing (3-5 minutes):
- Focus on deep inhales and exhales to lower heart rate