Workout of the day

We’re keeping it short and intense today. Push hard, and you’ll be done in 9 minutes!

The workout of the day consists of:

AMRAP 9 Minutes:

  • 12 Hanging Knee Raises
  • 10 Deadlifts (115 lb/75 lb or 52 kg/34 kg)
  • 8 Power Snatches (115 lb/75 lb or 52 kg/34 kg)

Scaling

Beginners:

  • Hanging Knee Raises: 6-8 Reps
  • Deadlifts: 65 lb/45 lb (29 kg/20 kg) Intermediate:
  • Hanging Knee Raises: 8-10 Reps
  • Deadlifts: 95 lb/65 lb (43 kg/29 kg) RX:
  • As prescribed

No equipment

  • Hanging Knee Raises: Substitute with V-Ups or Sit-Ups
  • Deadlifts: Use a backpack filled with books or water jugs
  • Power Snatches: Use a broomstick or a towel for resistance

Warmup

3 Rounds:

  • 200m Jog in place or Jump Rope
  • 10 Air Squats
  • 10 PVC Pass-Throughs
  • 10 Scapular Pull-Ups

Cooldown

  • 2 minutes Forward Fold
  • 1 minute each side Couch Stretch
  • 2 minutes Child’s Pose