Workout of the day

This workout will challenge your legs and core. Let’s grind through those rounds one by one!

The workout of the day consists of:

10 rounds for time of:

  • 5 Knees to Elbows
  • 5 Sumo Deadlift High Pull (135 lb / 62 kg, 65 lb / 30 kg)
  • 10 Jumping Pull-Ups
  • 10 Dumbbell Hang Clean (50 lb / 22.5 kg, 35 lb / 15 kg)
  • 400-meter run

Scaling

For beginners:

  • Use 15-25 lb (7-11 kg) dumbbells for Hang Clean
  • Do Assisted Pull-Ups instead of Jumping Pull-Ups
  • Perform Knees to Chest instead of Knees to Elbows For intermediates:
  • Use 40 lb (18 kg) dumbbells for Hang Clean
  • Perform Regular Pull-Ups instead of Jumping Pull-Ups

No equipment

If you don’t have dumbbells, use a backpack filled with books or water bottles for the Hang Clean. For the Pull-Ups, you can do Body Rows using a sturdy table or a band. For the run, you can do high knees in place for 2 minutes.

Warmup

  • 5 minutes easy jogging
  • 10 leg swings each side
  • 10 arm circles each direction
  • 10 air squats

Cooldown

  • 400-meter walk
  • 1 minute couch stretch each leg
  • 1 minute Seated Forward Fold
  • 1 minute Child’s Pose