Workout of the day

It’s time to challenge yourself and see how much you can do in 30 minutes. This workout mixes lifting, pushing, and jumping for a full-body session.

The workout of the day consists of:

AMRAP 30 minutes:

  • 5 Power Cleans (185 lb / 85 kg)
  • 13 Push-Ups
  • 9 Box Jumps (24/20 inches)

Scaling

  • Beginners:
    • Power Cleans (95 lb / 43 kg)
    • Knee Push-Ups
    • Step-Ups (18/12 inches)
  • Intermediates:
    • Power Cleans (135 lb / 61 kg)
    • Regular Push-Ups
    • Box Jumps (20 inches)

No equipment

  • Power Cleans: Use a loaded backpack or do upright rows with a heavy item.
  • Push-Ups: Same exercise. If you need extra resistance, put a weighted object on your back.
  • Box Jumps: Use any sturdy elevated surface like a park bench.

Warmup

  • 5 minutes easy jog or jump rope
  • 2 rounds of:
    • 10 Air Squats
    • 10 Push-Ups
    • 5 Inch Worms
  • Stretch shoulders, hamstrings, and calves

Cooldown

  • 2 minutes easy jog or walk
  • Stretch:
    • Shoulders: Arm across chest
    • Hamstrings: Forward fold
    • Quads: Standing quad stretch
    • Calves: Downward dog