Workout of the day

We’re shaking things up today with a ladder workout. You’ll work on three big lifts, each increasing in weight but decreasing in reps. Stay focused on form, and get ready to feel the burn!

The workout of the day consists of:

  • 10-8-6-4-2 Deadlifts (65% of BW if RX)
  • 8-6-4-2-1 Power Cleans (85% of BW if RX)
  • 6-4-2-1-1 Front Squats (75% of BW if RX)

Scaling

Beginner:

  • Deadlifts: 50% of BW
  • Power Cleans: 65% of BW
  • Front Squats: 55% of BW

Intermediate:

  • Deadlifts: 60% of BW
  • Power Cleans: 75% of BW
  • Front Squats: 65% of BW

No equipment

If you don’t have equipment:

  • Deadlifts: suitcase deadlifts with water jugs
  • Power Cleans: jump and touch a high point
  • Front Squats: air squats with a pause at the bottom

Warmup

  • 400m run or 2 mins of high knees
  • 10 air squats
  • 10 push-ups
  • 10 leg swings (each leg)
  • 10 PVC pass-throughs
  • 10 PVC good mornings

Cooldown

  • 1 min per side pigeon stretch
  • 2 mins forward fold
  • 1 min per side chest opener on wall