Workout of the day

We’re shaking things up by flowing through these barbell movements every minute on the minute. Perfect for building strength and endurance. Adjust weights based on your level, but challenge yourself!

The workout of the day consists of:

15-minute EMOM:

  • 1 Deadlift
  • 1 Hang Power Clean
  • 1 Front Squat
  • 1 Push Press

RX Weight: 155 lb / 70 kg (M) 105 lb / 47.5 kg (F)

Scaling

Beginner:

  • Use lighter weights or an empty barbell.
  • Focus on form more than speed. Intermediate:
  • Choose a challenging but manageable weight.
  • Maintain good form and consistent pace.

No equipment

No barbell? No problem. Use dumbbells or a filled backpack:

  • Deadlift: Use dumbbells/backpack
  • Hang Power Clean: Use dumbbells/backpack
  • Front Squat: Use dumbbells/backpack
  • Push Press: Use dumbbells/backpack

Warmup

  • 5 minutes light cardio (jogging, rowing, jumping jacks)
  • Dynamic stretching:
    • Leg swings (10 each leg)
    • Arm circles (10 each direction)
    • Hip circles (10 each direction)
  • 2 rounds of:
    • 10 Air Squats
    • 10 PVC Pipe Pass-Throughs
    • 5 Inch Worms with Push-Up

Cooldown

  • 5 minutes walking or slow rowing
  • Static stretching:
    • Hamstring stretch (30 seconds each side)
    • Quad stretch (30 seconds each side)
    • Shoulder stretch (30 seconds each side)
    • Lat stretch (30 seconds each side)
    • Hip flexor stretch (30 seconds each side)