Workout of the day
Switch it up with a fresh take on the classic! Get ready to work those legs and push your cardio with front squats, deadlifts, and sprints. Let’s get moving!
The workout of the day consists of:
5 rounds for time:
- 15 Front Squats (185 lb / 84 kg)
- 15 Deadlifts (225 lb / 102 kg)
- 400 meters Sprint
Scaling
For beginners:
- Front Squats: 95 lb / 43 kg
- Deadlifts: 135 lb / 61 kg
For intermediates:
- Front Squats: 135 lb / 61 kg
- Deadlifts: 185 lb / 84 kg
No equipment
No barbell? No problem!
- Goblet Squats with a heavy object (dumbbell, kettlebell, backpack)
- Deadlifts with a heavy object (same options as above)
- 400 meter run, or substitute with 30 burpees/speed skaters
Warmup
- 5 minutes of light jogging or jump rope
- Dynamic stretches: leg swings, arm circles, lunges with a twist
- 2 sets of 10 air squats, 10 walking lunges, 10 PVC pass-throughs
Cooldown
- 400 meter walk to cool down
- Static stretches: hamstrings, quads, hip flexors, shoulders
- 2 minutes of deep breathing
