Workout of the day

Today’s workout will push your endurance with a combination of rowing, lifting, and gymnastic skills. Let’s work on consistent pacing and technique!

The workout of the day consists of:

  • 250 meters Row
  • 21 Cleans @ 50% Body Weight (BW)
  • 250 meters Row
  • 15 Pull-Ups
  • 250 meters Row
  • 9 Clean & Jerks @ 50% BW
  • 250 meters Row

Scaling

  • For Beginners:

    • Reduce row to 200 meters
    • Use 30% Body Weight for cleans and clean & jerks
    • Perform ring rows if pull-ups are not possible

  • For Intermediates:

    • Reduce row to 200 meters if needed
    • Use 40% Body Weight for cleans and clean & jerks
    • Perform banded assisted pull-ups if needed

No equipment

  • No Rowing Machine:

    • Substitute row with 1 minute of high knees or burpees

  • No Barbell:

    • Use dumbbells or kettlebells for cleans and clean & jerks

  • No Pull-Up Bar:

    • Perform bent-over rows with dumbbells or a water jug

Warmup

  • 3 Rounds
    • 1 minute easy Row
    • 10 PVC Pipe Pass-Throughs
    • 10 Air Squats
    • 10 Samson Stretch (each side)
    • 10 Arm Circles (each direction)

Cooldown

  • 2 Rounds
    • 1 minute Child’s Pose
    • 1 minute Pigeon Stretch (each side)
    • 1 minute Downward Dog
    • 1 minute Shoulder Stretch (each side)