Workout of the day
This one ramps up intensity as you go. We’re combining some classic movements in a slightly different way. Enjoy the climb!
The workout of the day consists of:
5 rounds for time:
- 3-6-9-12-15 Deadlifts (135 lb / 61 kg, 95 lb / 43 kg)
- 3-6-9-12-15 Front Squats (95 lb / 43 kg, 65 lb / 29 kg)
- 3-6-9-12-15 Sit-Ups
Scaling
- Deadlifts: Reduce weight to a manageable load if needed or use kettlebell deadlifts.
- Front Squats: Reduce weight or use a lightweight barbell, dumbbells, or even a PVC pipe to practice form.
- Sit-Ups: Modify to crunches if sit-ups are too challenging or use an AbMat for support.
No equipment
- Deadlifts: Use a heavy backpack or a duffle bag filled with books or other heavy items.
- Front Squats: Hold a heavy backpack or a duffle bag for weight.
- Sit-Ups: No equipment needed, just find a comfortable place on the floor.
Warmup
- 5 minutes of light jogging or jump rope
- 2 rounds of:
- 10 Air Squats
- 10 Spider-Man Stretch (5 per side)
- 10 Arm Circles (5 forward, 5 backward)
- 2 minutes of dynamic stretching (focus on hamstrings, quads, shoulders)
Cooldown
- 5 minutes of walking to cool down
- 2 rounds of:
- 10 Cat-Cow Stretches
- 30 seconds of Child’s Pose
- 30 seconds of Couch Stretch per side
