Workout of the day

Get ready to sprint and lift in this quick but intense workout. We’re switching it up with some box jumps to really get your heart pumping.

The workout of the day consists of:

21-15-9

• Box Jumps
• Hang Power Clean (111 lb / 50 kg, 67 lb / 30 kg)
• Row (Calories)

Scaling

Scale Options:

• Beginners: Reduce the weight for Hang Power Clean to 45 lb / 20 kg or use an empty barbell. Use a lower box for jumps or step-ups.
• Intermediates: Use 75 lb / 35 kg for Hang Power Clean and a moderate height for box jumps.
• If rowing is not an option, substitute with 20 burpees for the 21 reps, 15 burpees for 15 reps, and 9 burpees for 9 reps.

No equipment

Alternatives for Home:

• Box Jumps: Use a stable chair or sturdy platform.
• Hang Power Clean: Use a pair of heavy water jugs, backpacks with books, or any heavy household items.
• Row: Do mountain climbers or high knees to mimic the cardio element.

Warmup

10-minute Warmup:

• 3 minutes of light jogging or jumping jacks
• 2 rounds of:
  • 10 Air Squats
  • 10 Push-ups
  • 10 Lunges (each leg)
• Dynamic stretching: high knees, toy soldiers, hip circles

Cooldown

10-minute Cooldown:

• 2 minutes of walking or light jogging to bring your heart rate down
• Stretching:
  • Hamstring stretch
  • Quad stretch
  • Shoulder stretch
  • Tricep stretch