Workout of the day
Time to push your limits with this challenging workout. It’s structured to test multiple facets of your fitness. Dive in and stay focused!
The workout of the day consists of:
- 50 Squat Clean Thrusters (155 lb / 70 kg, 105 lb / 47.5 kg)
- 100 Toes to Bar
- 100 Box Jumps (24 in / 61 cm, 20 in / 50 cm)
- 50 Dumbbell Thrusters (50 lb / 22.5 kg, 35 lb / 16 kg)
- 25 Ring Muscle-Ups
- 100 Burpees
- 100 Double Unders
- 200 Overhead Walking Lunges (45 lb / 20 kg, 25 lb / 11 kg)
Scaling
- For beginners:
- Squat Clean Thrusters (95 lb / 43 kg, 65 lb / 29.5 kg)
- Toes to Bar (Knee Raises or Sit-Ups)
- Box Jumps (Step-Ups)
- Dumbbell Thrusters (25 lb / 11 kg, 15 lb / 7 kg)
- Ring Muscle-Ups (Jumping Muscle-Ups or Pull-Ups)
- Burpees (Elevated Burpees)
- Double Unders (Single Unders)
- Overhead Walking Lunges (No weight or light weight)
No equipment
- No barbell or dumbbells:
- Squat Clean Thrusters (Backpack or any heavy bag)
- Toes to Bar (Lying Leg Raises)
- Box Jumps (Sturdy chair or bench)
- Dumbbell Thrusters (Filled water bottles or heavy objects)
- Ring Muscle-Ups (Push-Ups and Pull-Ups on a sturdy door frame)
- Burpees (Regular Burpees)
- Double Unders (Single Unders with imaginary rope)
- Overhead Walking Lunges (Carry any heavy object overhead)
Warmup
- 5 minutes of light cardio (jogging or rowing)
- Dynamic stretches:
- Arm swings
- Leg swings
- Hip circles
- Ankle rolls
- 2 rounds of:
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
Cooldown
- 5 minutes of walking to cool down
- Static stretches:
- Forward fold (hamstrings)
- Quad stretch
- Triceps stretch
- Chest stretch
- Calf stretch
