Workout of the day
Let’s hit a mix of gymnastics and heavy lifts today. This one will test your strength, endurance, and focus. Move steadily and maintain good form throughout.
The workout of the day consists of:
- 5 Pull-Ups
- 5 Squat Cleans
- 5 Pull-Ups
- 5 Squat Cleans
- 10 Deadlifts
- 20 Front Squats
- 10 Deadlifts
- 20 Front Squats
- 15 Deadlifts
- 30 Back Squats
- 15 Deadlifts
- 30 Back Squats
- 20 Deadlifts
- 40 Air Squats
- 20 Deadlifts
- 40 Air Squats
Scaling
- Beginners: Use a resistance band for pull-ups, reduce the weight on cleans, deadlifts, and squats. Air Squats instead of weighted squats.
- Intermediates: Moderately lighter weight on lifts, strict pull-ups or use a lighter band if needed.
- RX: Pull-Ups, Squat Cleans (135/95 lbs or 60/40 kg), Deadlifts (225/155 lbs or 102/70 kg), weighted squats as prescribed.
No equipment
- Pull-Ups: Bent Over Rows with a barbell/dumbbell/backpack filled with books
- Squat Cleans: Squat and press anything weighted like a heavy backpack
- Deadlifts: Use a heavy backpack or any weighted object, keep good form
- Back Squats/Front Squats: Hold a heavy object like a backpack or use just body weight for Air Squats
Warmup
- 5-minute light jog or jump rope
- 10 PVC Pipe Pass Throughs
- 10 Air Squats
- 10 Scapular Pull-Ups
- 10 Arm Circles (each direction)
- 10 Leg Swings (front to back)
Cooldown
- 1-minute Child’s Pose
- 1-minute Pigeon Pose (each leg)
- 1-minute Forward Fold
- 1-minute Couch Stretch (each leg)
- 1-minute Lying Hip Twist Stretch (each side)
