Workout of the day
Today’s workout will have you lifting, pushing, and pulling your way to better strength and endurance. Keep moving, focus on your form, and push through each rep!
The workout of the day consists of:
For time: 5-4-3-2-1 reps of
- Deadlift (275 lb/185 lb)
- Push Press (135 lb/95 lb)
- Weighted Pull-ups (35 lb/20 lb) Then, 1-2-3-4-5 reps of
- Deadlift (275 lb/185 lb)
- Push Press (135 lb/95 lb)
- Weighted Pull-ups (35 lb/20 lb)
Scaling
- Deadlift: 185 lb/125 lb (intermediate), 135 lb/95 lb (beginner)
- Push Press: 95 lb/65 lb (intermediate), 65 lb/45 lb (beginner)
- Weighted Pull-ups: Use a lighter weight or perform strict pull-ups or banded pull-ups
No equipment
- Deadlift: Use a heavy object like a loaded backpack or big books
- Push Press: Use water jugs, a backpack, or dumbbells if you have them
- Weighted Pull-ups: Do bodyweight pull-ups, inverted rows using a table, or perform bent-over rows with a heavy object
Warmup
- 5 minutes of light cardio (jogging or jumping jacks)
- Arm circles: 10 forward, 10 backward
- Leg swings: 10 each side
- 10 air squats
- 10 push-ups
- 10 pull-ups (or ring rows)
Cooldown
- 5 minutes of light cardio (walking or slow cycling)
- Forward fold stretch: 1 minute
- Chest stretch against wall: 1 minute each side
- Triceps stretch: 1 minute each arm
- Hip flexor stretch: 1 minute each side
