Workout of the day

We’re keeping it simple but effective. You’ll push, pull, and jump your way through a tough but satisfying workout. Ready to get started?

The workout of the day consists of:

  • 5 Push Press (95 lb / 45 kg)
  • 10 Deadlifts (135 lb / 61 kg)
  • 15 Box Jumps (24/20 inches) Complete 5 rounds for time

Scaling

  • Push Press: Use an empty barbell (35 lb / 15 kg) or dumbbells (15 lb / 7 kg each)
  • Deadlifts: Use an empty barbell or decrease weight to 95 lb / 43 kg
  • Box Jumps: Reduce height to 16 inches or perform step-ups

No equipment

For those without equipment:

  • Push-Ups in place of Push Press (5x)
  • Bodyweight Good Mornings in place of Deadlifts (10x)
  • Tuck Jumps or Step-Ups in place of Box Jumps (15x)

Warmup

  • 5 min light jog or jump rope
  • 2 rounds of:
    • 10 arm circles (forward and backward)
    • 10 PVC pass-throughs
    • 10 hip circles
    • 10 air squats

Cooldown

  • 3 min walk to bring your heart rate down
  • Stretch:
    • 30 sec tricep stretch (each arm)
    • 30 sec hamstring stretch (each leg)
    • 30 sec quad stretch (each leg)
    • 30 sec calf stretch (each leg)