Workout of the day

Today, we’ve got a fun twist on the usual workout. It’s going to test your coordination and speed. You’ll be moving quickly, staying light on your feet, and getting your heart rate up. Let’s get to it!

The workout of the day consists of:

5 Rounds for time:

  • 25-20-15-10-5 Double Unders
  • 25-20-15-10-5 Hang Power Cleans (95/65 LB or 43/29 KG)
  • 25-20-15-10-5 Box Jump Overs (20 inches or 50 cm)

Scaling

Beginners

  • 25-20-15-10-5 Single Unders
  • 25-20-15-10-5 Hang Power Cleans (65/45 LB or 29/20 KG)
  • 25-20-15-10-5 Step-ups Intermediate
  • 25-20-15-10-5 Double Unders
  • 25-20-15-10-5 Hang Power Cleans (75/55 LB or 34/25 KG)
  • 25-20-15-10-5 Box Jumps (16 inches or 40 cm) RX
  • 25-20-15-10-5 Double Unders
  • 25-20-15-10-5 Hang Power Cleans (95/65 LB or 43/29 KG)
  • 25-20-15-10-5 Box Jump Overs (20 inches or 50 cm)

No equipment

If you don’t have equipment:

  • Jump Rope: Jumping Jacks
  • Hang Power Cleans: Towel Rows
  • Box Jump Overs: Step-ups on a sturdy chair or bench

Warmup

3 Rounds:

  • 30 seconds of Jump Rope (single unders)
  • 10 Air Squats
  • 10 PVC Pipe Pass-Throughs
  • 5 Inch Worms with a push-up

Cooldown

  • 1 min per side Pigeon Pose
  • 1 min per side Calf Stretch
  • 1 min Hamstring Stretch
  • 1 min Child’s Pose