Workout of the day

Change it up with this twist on the classic format. Keep pushing through each round with focus and intensity.

The workout of the day consists of:

5 rounds for time of:

  • 10 Power Cleans (135 lb / 61 kg)
  • 10 Push Press (135 lb / 61 kg)
  • 1 Overhead Squat (135 lb / 61 kg)

Scaling

Scaling Options:

Beginners:

  • Power Cleans: 65 lb / 30 kg
  • Push Press: 65 lb / 30 kg
  • Overhead Squat: PVC pipe or empty bar

Intermediates:

  • Power Cleans: 95 lb / 43 kg
  • Push Press: 95 lb / 43 kg
  • Overhead Squat: Use lighter weight than RX

No equipment

Alternatives (no equipment):

  • 10 Squat Jumps
  • 10 Hand-Release Push-Ups
  • 1 Minute Overhead Hold (use a broomstick or any household item with weight)

Warmup

  • 3 min light cardio (jogging or jumping jacks)
  • 2 rounds of:
    • 10 PVC pass-throughs
    • 10 Air Squats
    • 10 Lunges (5 each side)
  • Stretch: Shoulder circles, hip circles

Cooldown

  • 2 min light cardio (walk or slow jog)
  • 2 rounds of:
    • 10 Cat-Cow stretches
    • 30 sec Forward Fold hold
    • 30 sec Child’s Pose
  • Stretch: Triceps stretch, hamstring stretch