Workout of the day

This quick hitter will push your stamina and strength. It’s short but intense. Give it everything you’ve got for 10 minutes and enjoy the results.

The workout of the day consists of:

EMOM x 10 minutes:

• 10 Burpees
• 1 Power Clean (135/95 lb or 60/43 kg)

Scaling

• Beginners: 8 burpees instead of 10, and use an empty barbell or a light weight (65/45 lb or 29/20 kg).
• Intermediates: Same rep scheme, lighter weight for the clean (95/65 lb or 43/29 kg).
• RX: As prescribed.

No equipment

• For the burpees, no equipment needed. Just a clear space.
• For the power clean, use a pair of heavy books or a filled backpack as a substitute for the barbell.

Warmup

• 5-minute light jog or brisk walk
• 10 arm circles (each direction)
• 10 leg swings (each direction)
• 10 air squats
• 5 inchworms with push-ups

Cooldown

• 2-minute easy jog or walk
• 1-minute quad stretch (each side)
• 1-minute hamstring stretch (each side)
• 1-minute doorway chest stretch (each side)
• 1-minute tricep stretch (each side)