Workout of the day

This workout balances barbell power and gymnastics skill. It’s challenging but scalable for everyone. Keep each movement controlled and focus on form.

The workout of the day consists of:

3 rounds for time of: 9-6-3

  • Deadlifts @ 225 lb / 165 lb (102 kg / 75 kg)
  • Pull-ups
  • Front Squats @ 135 lb / 95 lb (61 kg / 43 kg)
  • Push-ups

Scaling

Deadlifts:

  • Intermediate: 185 lb / 135 lb (84 kg / 61 kg)
  • Beginner: 135 lb / 95 lb (61 kg / 43 kg)

Pull-ups:

  • Intermediate: Banded pull-ups
  • Beginner: Ring rows

Front Squats:

  • Intermediate: 95 lb / 65 lb (43 kg / 30 kg)
  • Beginner: Goblet squats with weight you can handle

Push-ups:

  • Intermediate: Knee push-ups
  • Beginner: Incline push-ups on a sturdy surface

No equipment

Deadlifts: Use a heavy household item (e.g., loaded backpack) Pull-ups: Do the workout under a sturdy table Front Squats: Hold a heavy household item (e.g., loaded backpack) Push-ups: Always an option

Warmup

  • 5 minutes of light cardio (jog, bike, row)
  • Dynamic stretches: Arm circles, leg swings, torso twists
  • 2 Rounds:
    • 10 Air Squats
    • 10 Spiderman Steps (5 each side)
    • 5 Inch Worms with push-up

Cooldown

  • Easy walk/jog for 5 minutes
  • Stretching: Hold each for 30 seconds
    • Hamstring stretch
    • Chest stretch
    • Hip flexor stretch
    • Lat stretch