Workout of the day

Today’s about getting after some heavy push, then putting that upper body to work under fatigue. Strength first, then a long grinder. Aim to keep moving, but be honest on your push—form always comes first.

The workout of the day consists of:

Strength (Push Focus):

  • 5 sets x 5 reps Bench Press
    • RX: 70kg/155lb
    • Intermediate: 50kg/115lb
    • Beginner: 2 x DB Floor Press (10-15kg/35lb each)

Rest and load for metcon.

Metcon – 4 Rounds For Time:

  • 6-12-18-24 Push-Ups
  • 6-12-18-24 Hang Power Cleans
    • RX: 60kg/135lb
    • Intermediate: 40kg/85lb
    • Beginner: 2 x DB Hang Power Clean (10kg/22lb each)
  • 100m Farmer Carry after each round
    • RX: 2 x 24kg/53lb KB
    • Intermediate: 2 x 16kg/35lb KB
    • Beginner: 2 x 10kg/22lb DB

Cap: 30 minutes. Scale reps if needed to stay under cap.

Scaling

  • Intermediate: 70% of RX barbell weights, reduce push-up volume if needed. Kettlebell and DB weights adjusted down.
  • Beginner: DB or KB movements instead of barbell, ring rows for push-up scaling if needed. Farmer carry with light DBs.

No equipment

  • No equipment: 4 rounds for time of:
    • 6-12-18-24 push-ups (to box or knees if needed)
    • 10-20-30-40 air squats
    • 100m suitcase carry with anything heavy (backpack, jug, etc) Rest as needed.

Warmup

3 Rounds (build intensity each round):

  • 2 min easy cardio (row, bike, or jog) + joint circles
  • 10 scapular push-ups
  • 8 empty barbell hang muscle cleans (use DBs for beginners)
  • 10 ring rows
  • 8 light push-ups
  • 20m single DB or KB carry (light)
  • 6 bench press with empty bar (floor press with DB for beginners) By round 3, move at workout pace.

Cooldown

2 min slow walk. Then, 3 min box breathing (4-4-4-4) in a pec stretch or child’s pose.