Workout of the day
This is a full-body workout that mixes heavy lifts and bodyweight movements. It’s designed to be challenging but scalable. Make sure you push yourself, but keep good form!
The workout of the day consists of:
3 rounds for time of: 10 Power Clean and Push Press 135 lb / 62 kg, 95 lb / 43 kg 20 Push-Ups 25 Wall Ball Shots 20 lb / 9 kg, 14 lb / 6 kg
Scaling
- Beginners: Use an empty barbell or dumbbells for the power clean and push press, and perform push-ups on your knees. Use a lighter medicine ball or substitute with wall balls at a lower height.
- Intermediate: Use 95 lb / 43 kg for men, 65 lb / 29 kg for women for the power clean and push press. Perform regular push-ups. Use the standard weight for wall ball shots.
- Rx: Follow the prescribed weights and movements.
No equipment
No equipment:
- Substitute Clean and Push Press with burpees.
- Substitute Wall Ball Shots with air squats.
- Use household items like a heavy book or water bottle for push-press if available.
Warmup
5 minutes of light jogging or jumping jacks 10 arm circles forward and backward 10 leg swings front to back per leg 10 air squats 10 lunges (5 each leg)
Cooldown
5 minutes of walking to lower heart rate 1 minute quad stretch each leg 1 minute hamstring stretch each leg 1 minute shoulder stretch each arm 1 minute triceps stretch each arm
