Workout of the day

This 12-minute AMRAP keeps you on your toes with heavy deadlifts, rowing, cleans, and sit-ups. You’ll build strength and endurance in this varied workout. Let’s get after it!

The workout of the day consists of:

Complete as many rounds as possible in 12 minutes of:

  • 2 Deadlifts (80% RM)
  • 20 Calorie Row
  • 10 Dumbbell Cleans (35 lbs / 25 lbs, 15.8 kg / 11.3 kg)
  • 20 Sit-Ups

Scaling

Beginners:

  • Deadlift at 50%
  • 15 Cal Row
  • Clean with lighter dumbbells or even kettlebells

Intermediate:

  • Deadlift at 65% RM
  • 18 Cal Row
  • Dumbbell weight can be adjusted if needed

No equipment

If you don’t have:

  • Rowing machine: Substitute with 20 burpees
  • Dumbbells: Use household items like water jugs or loaded backpacks for the cleans.

Warmup

  • 5 mins easy rowing
  • 10 Good Mornings
  • 10 Deadlift Prep Squats
  • 10 Arm Circles (each direction)
  • 10 Leg Swings (each leg)

Cooldown

  • 3 mins easy row or walk
  • Cobra Stretch 1 min
  • Pigeon Stretch 1 min each side
  • Shoulder Stretch 1 min each side