Workout of the day

Today’s workout is a spicy combination of running, power snatches, and handstand push-ups. It’s a full-body burner that will test your endurance, strength, and skill. Remember to focus on good form, especially during the snatches and handstand push-ups. Let’s get after it!

The workout of the day consists of:

3 rounds for time of:

  • 400 meters Run
  • 15 Power Snatches (75 lb/34 kg for men, 55 lb/25 kg for women)
  • 9 Handstand Push-ups

Scaling

  • For the run: Substitute 500m row or 1-minute high knees
  • For the Power Snatches: Use a lighter weight that allows good form
  • For the Handstand Push-ups: Perform pike push-ups or regular push-ups

No equipment

  • If no barbell is available for Power Snatches, use a broomstick or PVC for form practice or perform bodyweight squat jumps
  • If no space for running, perform high knees or jumping jacks for 2 minutes

Warmup

  1. 5 minutes of light jogging or brisk walking
  2. Dynamic stretching: leg swings, arm circles, hip circles
  3. 2 rounds of: 10 PVC pass-throughs, 10 air squats, 10 push-ups

Cooldown

  1. 5 minutes of walking to bring heart rate down
  2. Static stretching: calf stretch, hamstring stretch, quad stretch, shoulder stretch
  3. Deep breathing exercises