Workout of the day

Get ready to hit 15 reps of everything in today’s workout. It’s all about power and control, hitting big movements that test your full-body strength and coordination. The twist? We’ve swapped some movements and added a spicy finisher!

The workout of the day consists of:

15 Handstand Push-Ups 15 Ring Muscle-Ups 15 Chest-to-Bar Pull-Ups 15 Snatches (135 lb / 95 lb - 61 kg / 43 kg) 15 Squat Cleans (135 lb / 95 lb - 61 kg / 43 kg) 15 Front Squats (135 lb / 95 lb - 61 kg / 43 kg) 15 Deadlifts (225 lb / 155 lb - 102 kg / 70 kg) 15 Burpees Over the Bar

Scaling

Beginners:

  • 15 Pike Push-Ups
  • 15 Jumping Pull-Ups
  • 15 Kipping Pull-Ups
  • 15 Snatches (75 lb / 55 lb - 34 kg / 25 kg)
  • 15 Squat Cleans (75 lb / 55 lb - 34 kg / 25 kg)
  • 15 Front Squats (75 lb / 55 lb - 34 kg / 25 kg)
  • 15 Deadlifts (135 lb / 95 lb - 61 kg / 43 kg)
  • 15 Burpees Intermediates:
  • 15 Handstand Push-Ups to Abmat
  • 15 Banded Ring Muscle-Ups
  • 15 Chest-to-Bar Pull-Ups
  • 15 Snatches (95 lb / 65 lb - 43 kg / 29 kg)
  • 15 Squat Cleans (95 lb / 65 lb - 43 kg / 29 kg)
  • 15 Front Squats (95 lb / 65 lb - 43 kg / 29 kg)
  • 15 Deadlifts (185 lb / 125 lb - 83 kg / 57 kg)
  • 15 Burpees Over the Bar

No equipment

  • Handstand Push-Ups: Pike Push-Ups off a sturdy chair or couch
  • Ring Muscle-Ups: Towel or bedsheet rows set up in a doorway
  • Chest-to-Bar Pull-Ups: Towel or bedsheet pull-ups set up in a doorway
  • Snatches: Backpack or duffel bag snatches
  • Squat Cleans: Backpack or duffel bag cleans
  • Front Squats: Backpack or duffel bag front squats
  • Deadlifts: Loaded backpack or water jug deadlifts
  • Burpees Over the Bar: Burpees over a broomstick

Warmup

  • 400m Run or 2 min Jump Rope
  • 10 PVC Pass-Throughs
  • 10 Arm Circles (each arm)
  • 10 Air Squats
  • 10 Lunges (5 each leg)
  • 10 Inchworm Walkouts

Cooldown

  • 2 min Couch Stretch (each leg)
  • 1 min Thread the Needle Stretch (each side)
  • 1 min Child’s Pose
  • 1 min Forward Fold