Workout of the day

Get ready for a quick but tough circuit. Three exercises, three sets of descending reps. Keep the pace, but don’t sacrifice technique.

The workout of the day consists of:

  • Deadlifts: 21-15-9 reps (135 lbs / 60 kg)
  • Renegade Rows (with push-up): 21-15-9 reps (35 lbs / 15 kg per hand)
  • Burpees: 21-15-9 reps

Scaling

  • Beginners:
    • Deadlifts: 95 lbs / 43 kg
    • Renegade Rows: 20 lbs / 9 kg per hand
    • Burpees: Step-back Burpees
  • Intermediates:
    • Deadlifts: 115 lbs / 52 kg
    • Renegade Rows: 25 lbs / 11 kg per hand
    • Burpees: Regular Burpees

No equipment

  • Deadlifts: Heavy Backpack
  • Renegade Rows: Bodyweight Rows using a table or backpack rows
  • Burpees: No equipment needed

Warmup

  • 5 min light jog or jump rope
  • 2 rounds:
    • 10 Air Squats
    • 10 PVC Pass-Throughs
    • 5 Inchworms with Push-Up

Cooldown

  • 2-3 min jog or walk to cool down
  • Stretching:
    • Hamstring Stretch: 1 min each leg
    • Shoulder Stretch: 1 min each arm
    • Chest Stretch against wall: 1 min