Workout of the day
This workout focuses on a mix of strength and agility. Get ready to challenge your coordination and speed while torching those calories.
The workout of the day consists of:
5 rounds for time of:
- 10 Dumbbell Hang Power Cleans (50/35 lb or 22.5/16 kg each hand)
- 40-meter Run
- 30-meter Bear Crawl
Scaling
Beginners:
- Use lighter dumbbells (25/15 lb or 11/7 kg)
- Reduce the run to 20 meters
- Bear crawl can be reduced to 15 meters
Intermediates:
- Use dumbbells (35/25 lb or 16/11 kg)
- Reduce the run to 30 meters
- Bear crawl can be reduced to 20 meters
No equipment
No Equipment:
- 10 Towel or backpack hang power cleans
- 40-meter run or 20 high knees in place
- 30-meter bear crawl or 30 mountain climbers
Warmup
- 2-minute light jog or high knees in place
- 10 leg swings each side
- 15 air squats
- 10 inchworms
- 5 push-ups
Cooldown
- Child’s pose for 1 minute
- Seated forward fold for 1 minute
- Thread the needle stretch, 30 seconds each side
- Standing quad stretch, 30 seconds each side
- Deep glute stretch, 30 seconds each side
