Workout of the day

This workout is all about climbing up and down the pyramid with two classic moves: Bench Press and Sumo Deadlift High Pull (SDHP). Get ready to work hard and push yourself!

The workout of the day consists of:

5 rounds for time of:

  • 3-6-9-12-15-18 Bench Press @ 75% Body Weight
  • 18-15-12-9-6-3 Sumo Deadlift High Pull @ 100% Body Weight

Scaling

Beginners:

  • Bench Press: 50% Body Weight
  • SDHP: 75% Body Weight Intermediates:
  • Bench Press: 65% Body Weight
  • SDHP: 85% Body Weight

No equipment

Bench Press:

  • Push-Ups SDHP:
  • Body Weight Good Mornings with a 1-second pause at the top

Warmup

5-10 minute light cardio (jog, jump rope, etc.)

  • 10 Arm Circles (each direction)
  • 10 PVC Pass-Throughs
  • 10 Air Squats
  • 10 Push-Ups

Cooldown

3-5 minute walk (slow pace)

  • 1 minute Pec Stretch (each side)
  • 1 minute Hamstring Stretch (each side)
  • 1 minute Lat Stretch (each side)
  • 1 minute Quad Stretch (each side)