Workout of the day

Let’s put your strength to the test with this heavy lifting session. It’s all about focusing on form and maxing out your effort on each lift.

The workout of the day consists of:

5 sets of 1 Heavy Sandbag or Dumbbell Clean

Scaling

Beginner:

  • Use a manageable weight and focus on technique Intermediate:
  • Increase weight moderately, if form is maintained RX:
  • Use a heavy sandbag (100 lbs/45 kg) or heavy dumbbell (50 lbs/22.5 kg) for singles

No equipment

No equipment:

  • Use a backpack filled with books or any heavy object at home

Warmup

  • 5 minutes jogging in place
  • Arm circles: 10 forward, 10 backward
  • 2 rounds of:
    • 10 air squats
    • 10 inchworms to push-up
    • 10 PVC pipe pass-throughs

Cooldown

  • 3 minutes slow walk
  • Couch stretch: 1 minute per side
  • Seated forward fold: 2 minutes