Workout of the day
We’re taking things up a notch with a descending rep scheme. Fewer reps each round means you can push harder to the finish. Let’s crush it!
The workout of the day consists of:
3 Rounds for Time:
- Run 400 meters
- 15 Hand Release Push-Ups
- 10 Thrusters (115 lb / 52 kg, 85 lb / 38 kg)
- 5 Hang Power Cleans (115 lb / 52 kg, 85 lb / 38 kg)
- 5 Deadlifts (115 lb / 52 kg, 85 lb / 38 kg)
Scaling
For beginners or those scaling down:
- Run 200 meters
- 10 Hand Release Push-Ups (on knees if needed)
- 10 Thrusters (65 lb / 30 kg, 45 lb / 20 kg)
- 5 Hang Power Cleans (65 lb / 30 kg, 45 lb / 20 kg)
- 5 Deadlifts (65 lb / 30 kg, 45 lb / 20 kg)
No equipment
No equipment? Here’s your alternative:
- 1 minute High Knees each round
- 15 Elevated Push-Ups
- 10 Jump Squats
- 5 Broad Jumps
- 10 Glute Bridges
Warmup
5 minutes of light jogging or jump rope
- 20 Arm Circles (10 per side)
- 10 Leg Swings (per leg)
- 10 Walking Lunges
- 10 Inch Worms
- 5 Samson Stretches (each side)
Cooldown
- 400 meter walk
- 2 minutes Forward Fold
- 1 minute Child’s Pose
- 1 minute Shoulder Stretch (each side)
- 2 minutes Pigeon Pose (each side)
