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)