Workout of the day
We’re mixing heavy lifts with quick sprints today. It’s a killer combo that tests your power and endurance.
The workout of the day consists of:
5 rounds for time:
- 3 Deadlifts (225 lb / 102 kg)
- 200 meter Sprint
- 15 American Kettlebell Swings (70 lb / 32 kg)
Scaling
- Deadlifts: Scale weight as needed, or use a challenging but manageable weight
- Run: Substitute 200m row or 250m bike if needed
- Kettlebell Swings: Scale weight to 53 lb / 24 kg or lower
No equipment
- Use a backpack filled with books for Deadlifts
- Run in place or high knees for 1 minute instead of a 200 meter run
- Use a gallon jug or any heavy object for Kettlebell Swings
Warmup
- 5 minutes light jog or jump rope
- 10 leg swings (each side)
- 10 arm circles (each direction)
- 10 air squats
- 5 inchworms with a push-up
Cooldown
- 5 minutes walking
- 2 minutes pigeon stretch (each side)
- 1 minute shoulder stretch (each side)
- 1 minute hamstring stretch (each side)
