Workout of the day

This workout is all about building lower body strength and adding a touch of gymnastics. Get ready to crush it with pistols, cleans, and jumping pull-ups. Set your timer for 10 minutes and see how many rounds you can complete.

The workout of the day consists of:

Complete as many rounds as possible in 10 minutes of:

  • 10 Pistol Squats (5 each leg)
  • 10 Power Cleans (135/95 lb, 62/43 kg)
  • 10 Jumping Pull-Ups

Scaling

Scale Options:

  • Pistol Squats:
    • Beginner: Box pistols or assisted pistols.
    • Intermediate: Use a counterweight.
  • Power Cleans:
    • Beginner: Reduce weight or use dumbbells (20/15 lb, 9/7 kg).
  • Jumping Pull-Ups:
    • Beginner: Ring rows or band-assisted pull-ups.

No equipment

No Equipment Alternatives:

  • Pistol Squats: Single-leg box squats.
  • Power Cleans: Backpack cleans.
  • Jumping Pull-Ups: Towel rows under a sturdy table.

Warmup

Warm-up:

  • 400m Run or 2 minutes high knees
  • 10 Air Squats
  • 10 PVC Pass-throughs
  • 10 Leg Swings (each leg)
  • 5 Inch Worms

Cooldown

Cooldown:

  • 400m Slow Walk
  • 2-minute Hamstring Stretch
  • 2-minute Quad Stretch
  • 2-minute Shoulder Stretch
  • 1-minute Child’s Pose