Workout of the day

We’re mixing it up today with a quick, intense 10-minute workout that’ll hit your whole body. Focus on form and keep pushing through!

The workout of the day consists of:

Complete as many rounds as possible in 10 minutes of:

  • 5 Power Cleans (95 lb / 65 lb or 43 kg / 29 kg)
  • 5 Front Squats (95 lb / 65 lb or 43 kg / 29 kg)
  • 5 Push Press (95 lb / 65 lb or 43 kg / 29 kg)
  • 10 Burpee Box Jumps (24" / 20" box or 60 cm / 50 cm)

Scaling

Beginners:

  • Use an empty bar (45 lb / 20 kg) or a light pair of dumbbells (10-15 lb / 4.5-7 kg)
  • Do step-ups instead of box jumps Intermediate:
  • Use a moderate weight (65 lb / 45 lb or 29 kg / 20 kg) if 95 lb is too heavy
  • Use a shorter box or sturdy platform for box jumps RX:
  • Stick with prescribed weights and box heights

No equipment

At Home / No Equipment:

  • 5 Jump Squats
  • 5 Air Squats
  • 5 Pike Push-ups
  • 10 Burpees

Warmup

3 rounds of:

  • 30 seconds Jumping Jacks
  • 10 Air Squats
  • 5 Inch Worms
  • 10 Arm Circles (each side) Followed by: 3 rounds of light-weight practice of Power Cleans, Front Squats, and Push Press with a PVC pipe or empty barbell.

Cooldown

3 rounds of:

  • 30 seconds Forward Fold stretch
  • 30 seconds Couch Stretch (each side)
  • 30 seconds Child’s Pose stretch Finish with: 1 minute of deep, slow breathing in a comfortable seated position.