Workout of the day

Today’s workout is a fast-paced combo of lifting and gymnastics. Push yourself through cleans and dips, focusing on form and consistency.

The workout of the day consists of:

3 Rounds for Time:

  • 15 Power Cleans (135 lb/61 kg)
  • 15 Ring Dips
  • 12 Power Cleans (135 lb/61 kg)
  • 12 Ring Dips
  • 9 Power Cleans (135 lb/61 kg)
  • 9 Ring Dips

Scaling

For beginners:

  • Power Cleans (75 lb/34 kg)
  • Assisted Ring Dips (use bands or feet support) For intermediates:
  • Power Cleans (95 lb/43 kg)
  • Ring Dips with partial assist or negative ring dips

No equipment

For those without equipment:

  • Backpack Power Cleans (Use a heavy backpack, adjust weight as needed)
  • Push-Ups (perform on a bench, chair, or floor)

Warmup

  • 400m Run
  • 10 Minutes of Dynamic Stretches:
    • Arm Circles
    • Leg Swings
    • Hip Circles
  • 3 Rounds of:
    • 10 PVC Pass-Throughs
    • 10 Air Squats
    • 10 Push-Ups

Cooldown

  • 400m Slow Jog or Walk
  • 5 Minutes Static Stretching:
    • Shoulder Stretch
    • Triceps Stretch
    • Quad Stretch
  • 2 Minutes of Breathing Exercises