Workout of the day
Get ready for a jolly workout that gets your muscles popping while enjoying the festive vibe. We’ve tweaked today’s workout to keep it fun and challenging. We’re doing a Clean and Press ladder with increasing reps, so stay focused and keep the holiday spirit high!
The workout of the day consists of:
For time:
- 5 Clean and Press (95 lb or 43 kg)
- 10 Clean and Press (95 lb or 43 kg)
- 15 Clean and Press (95 lb or 43 kg)
- 20 Clean and Press (95 lb or 43 kg)
Scaling
Beginners: Reduce weight to 65 lb or 29 kg and cut the reps in half. Intermediate: Adjust weight to a manageable load if 95 lb or 43 kg is too heavy but keep the reps. RX: Stick with prescribed weight and reps.
No equipment
No barbell? No problem! Use a pair of dumbbells or even two heavy household items like water jugs. Clean and Press with Dumbbells: same rep scheme. Adjust weight to your fitness level (e.g., 25 lb or 11 kg per dumbbell).
Warmup
3 rounds of:
- 5 inchworms
- 10 air squats
- 20 jumping jacks
- Stretch: Focus on shoulders, hips, and hamstrings
Cooldown
3 rounds of:
- Child’s pose (1 minute)
- Pigeon stretch on each side (1 minute each side)
- Forward fold (1 minute)
