Workout of the day
This workout will give your whole body a challenge. We’re hitting those deadlifts, moving through some hang cleans, and finishing strong with push presses. It’s a full-body burnout, so let’s get after it!
The workout of the day consists of:
Complete as many rounds as possible in 15 minutes of:
- 10 Deadlifts (135 lb / 95 lb or 60 kg / 43 kg)
- 8 Hang Power Cleans (135 lb / 95 lb or 60 kg / 43 kg)
- 6 Push Press (135 lb / 95 lb or 60 kg / 43 kg)
Scaling
Beginner:
- Deadlifts: 95 lb / 65 lb or 43 kg / 29 kg
- Hang Power Cleans: 75 lb / 55 lb or 34 kg / 25 kg
- Push Press: 75 lb / 55 lb or 34 kg / 25 kg
Intermediate:
- Deadlifts: 115 lb / 75 lb or 52 kg / 34 kg
- Hang Power Cleans: 95 lb / 65 lb or 43 kg / 29 kg
- Push Press: 95 lb / 65 lb or 43 kg / 29 kg
No equipment
If you don’t have a barbell, you can use household items or adjust movements:
- Deadlifts: Use a heavy backpack or duffle bag filled with books or other heavy items
- Hang Power Cleans: Use two water jugs or dumbbells
- Push Press: Use two water jugs or dumbbells
Warmup
- 5 minutes of light jogging or jump rope
- 10 Air Squats
- 10 Inch Worms
- 10 Arm Circles each direction
- 5 Spiderman Stretch each side
Cooldown
- 5 minutes of walking to cool down
- 3x 30-second Couch Stretch each side
- 3x 30-second Shoulder Stretch each side
