Workout of the day

We’re hitting multiple movements to keep things engaging and challenging. This one’s got a twist on the classic lifts but broken up to keep you on your toes.

The workout of the day consists of:

5 rounds for time of: 10 Deadlifts (135 lb / 95 lb) (61 kg / 43 kg) 5 Hang Power Cleans (135 lb / 95 lb) (61 kg / 43 kg) 5 Front Squats (135 lb / 95 lb) (61 kg / 43 kg) 10 Burpees

Scaling

  • Beginners: Scale deadlifts and squats to 95 lb / 65 lb (43 kg / 29 kg); Hang Cleans to 65 lb (29 kg) or use dumbbells; 7 burpees per round.
  • Intermediates: Scale deadlifts and squats to 115 lb / 75 lb (52 kg / 34 kg); Hang Cleans to 95 lb (43 kg).
  • RX athletes: As prescribed (135 lb / 95 lb) (61 kg / 43 kg)

No equipment

  • No barbell: Use a backpack filled with books, water bottles, or other heavy items for deadlifts and front squats.
  • Use dumbbells if available: 30 lb / 20 lb (14 kg / 9 kg) each.
  • Hang Power Cleans with dumbbells or perform high pulls with the backpack.
  • Burpees stay as is.

Warmup

3 rounds of: 20 Jumping Jacks 10 Bodyweight Good Mornings 10 Air Squats 10 Arm Circles (each side)

Then, stretch hamstrings, quads, shoulders, and wrists for 30 seconds each.

Cooldown

1 minute Frog Stretch 1 minute Child’s Pose 1 minute Shoulder Stretch (each side) 1 minute Seated Forward Bend 1 minute Spinal Twist (each side) Hold each for 1 minute, focus on deep breathing.