Workout of the day
Today we’ve got a grinder. It’ll test your cardio, your lifting, and your mental grit. Clear instructions, simple movements. You just need to push through.
The workout of the day consists of:
- 50 Double Unders
- 10 Squat Cleans (115 lb / 52 kg, 95 lb / 43 kg)
- 25 calories Row
- 10 Squat Cleans (115 lb / 52 kg, 95 lb / 43 kg)
- 50 Double Unders
- 10 Clean and Jerks (115 lb / 52 kg, 95 lb / 43 kg)
- 25 calories Row
- 10 Clean and Jerks (115 lb / 52 kg, 95 lb / 43 kg)
Scaling
- Beginners:
- Single Unders x 100
- Squat Cleans (75 lb / 34 kg, 55 lb / 25 kg)
- 20 calories Row
- Clean and Jerks (75 lb / 34 kg, 55 lb / 25 kg)
- Intermediates:
- Single Unders x 75
- Squat Cleans (95 lb / 43 kg, 75 lb / 34 kg)
- 25 calories Row
- Clean and Jerks (95 lb / 43 kg, 75 lb / 34 kg)
No equipment
- No Rope: Line Hops
- No Barbell: Dumbbell Squat Cleans and Dumbbell Clean and Jerks
- No Rower: 400m Run
Warmup
- 3 Rounds:
- 200m Run
- 10 Air Squats
- 10 Push-Ups
- Stretch: Hamstrings, Shoulders, Wrists
Cooldown
- 400m Walk
- Stretch: Quads, Hamstrings, Calves, Triceps
