Workout of the day
Ready for a serious challenge? This workout will test your stamina and strength with a descending ladder structure. Push hard and keep good form!
The workout of the day consists of:
21-18-15-12-9-6-3
- Push Jerks (95 lb / 43 kg)
- Kettlebell Sumo Deadlift High Pull (53 lb / 24 kg)
Scaling
- Push Jerks: Scale to lighter weight (65 lb / 29 kg) or perform push presses
- Kettlebell Sumo Deadlift High Pull: Use lighter kettlebell (35 lb / 16 kg) or dumbbell
- Reduce rounds or reps as needed
No equipment
- Push Jerks: Use household items like a filled backpack or perform strict presses
- Kettlebell Sumo Deadlift High Pull: Use a heavy bag or perform bodyweight sumo squats
Warmup
- 5 minutes light jog or jump rope
- Dynamic stretches: arm circles, leg swings
- 2 sets of 10 reps: PVC pipe pass-throughs, air squats
Cooldown
- 5 minutes walking
- Static stretches: hamstring stretch, quad stretch, shoulder stretch
