Workout of the day
Get ready for a power-packed session that’ll test your strength and endurance. This workout is all about explosiveness and control.
The workout of the day consists of:
5 Rounds for Time:
- 10 Power Cleans (135 lb / 61 kg)
- 10 Dumbbell Push Press (50 lb / 22.5 kg) Rest 1 minute between rounds.
Scaling
- Beginners: Use 95 lb / 43 kg for Power Cleans and 30 lb / 13.5 kg for Dumbbell Push Press
- Intermediate: Use 115 lb / 52 kg for Power Cleans and 40 lb / 18 kg for Dumbbell Push Press
- Advanced: Use 135 lb / 61 kg for Power Cleans and 50 lb / 22.5 kg for Dumbbell Push Press
No equipment
- Power Cleans: Use a backpack filled with books or water bottles
- Dumbbell Push Press: Use water jugs, filled laundry detergent containers, or heavy books
Warmup
- 5 minutes light cardio (jogging, jump rope)
- Dynamic stretches (leg swings, arm circles)
- 2 rounds of:
- 10 PVC pass-throughs
- 10 Air Squats
- 5 Inchworms
Cooldown
- 5-10 minutes walking or gentle jog
- Stretches:
- Hamstring stretch (1 min each side)
- Shoulder stretch (1 min each side)
- Child’s pose (2 mins)
- Chest opener (1 min each side)