Workout of the day

We’re keeping it simple and intense today. This workout moves quickly and hits multiple muscle groups. Let’s bring our A-game!

The workout of the day consists of:

  • 10 Hang Power Snatch (95/65 lb | 43/29 kg)
  • 20 Sit-Ups
  • 30 Walking Lunges
  • 400m Run
  • Repeat 3 rounds

Scaling

  • Hang Power Snatch: use a PVC pipe or an empty barbell until the form is correct.
  • Sit-Ups: reduce to 10-15 reps if needed.
  • Walking Lunges: step back lunges if knees are sensitive.
  • Run: walk briskly if running is not an option.

No equipment

  • Hang Power Snatch: use a broomstick or a sturdy long object.
  • Sit-Ups: standard crunches work fine.
  • Walking Lunges: use a heavy backpack for added resistance.
  • Run: mimic running on the spot (high knees) for the same duration.

Warmup

  • 5 min light jog or brisk walk
  • Dynamic stretches:
    • Arm circles (10 forward, 10 backward)
    • Leg swings (10 per leg, front to back)
    • Hip circles (10 each direction)

Cooldown

  • 5 min walk to cool down
  • Static stretches:
    • Hamstring stretch (30 sec per leg)
    • Quadriceps stretch (30 sec per leg)
    • Shoulder stretch (30 sec per arm)