Workout of the day

Today, we’re switching things up with a twist on the ladder format. Each movement decreases in reps each round, keeping things fresh and challenging.

The workout of the day consists of:

For time:

  • 10-9-8-7-6-5-4-3-2-1 reps of:
    • Power Clean & Jerk (115 lb / 52.5 kg)
    • Push-Ups
    • Toes to Bar
  • Cash-out: 30 Double-Unders

Scaling

  • Scale weight on Power Clean & Jerk to 75 lb (35 kg) for beginners.
  • Perform Knee Push-Ups instead of standard Push-Ups.
  • Sub Hanging Knee Raises for Toes to Bar.
  • Single-Unders instead of Double-Unders for the cash-out.

No equipment

  • Power Clean & Jerk: Use a backpack or jug filled with water/sand.
  • Push-Ups: Keep these standard; can be done anywhere.
  • Toes to Bar: Perform V-Ups or Toe Touches lying on the ground.
  • Double-Unders: Mimic the action without a rope or perform quick high knees.

Warmup

5-minute easy jog or brisk walk

  • 10 Arm Circles forward/backward
  • 10 Leg Swings each leg
  • 10 inchworms
  • 10 Scap Push-Ups

Cooldown

  • 2-minute Child’s Pose
  • 1-minute Couch Stretch each leg
  • 2-minute Lying Hamstring Stretch each leg
  • 1-minute Standing Quad Stretch each leg