Workout of the day

This workout is all about pushing your limits for 20 minutes. Get ready to challenge your strength, endurance, and speed.

The workout of the day consists of:

Complete as many rounds as possible in 20 minutes of:

  • 5 Power Cleans (135 lb / 61 kg and 95 lb / 43 kg)
  • 7 Pull-Ups (any style)
  • 200 meters Run

Scaling

  • Use a lighter weight for power cleans if needed
  • Do ring rows or jumping pull-ups if you can’t do regular pull-ups
  • Walk 200 meters instead of running

No equipment

  • For Power Cleans, use a backpack filled with books or water jugs
  • For Pull-Ups, use a sturdy broomstick placed across two chairs for body rows
  • For the Run, do high knees or march in place for 1 min

Warmup

  • 3 min easy jog
  • 10 Air Squats
  • 10 Arm Circles (each direction)
  • 5 Inchworms
  • 5 Lunges (each leg)
  • 10 Jumping Jacks

Cooldown

  • 3 min walk
  • 2 min Forward Fold
  • 2 min Child’s Pose
  • 1 min Shoulder Stretch (each side)
  • 1 min Quad Stretch (each side)