Workout of the day
Work on pulling strength and grit. One barbell move. Gymnastics focus. Medium intensity, steady effort.
The workout of the day consists of:
EMOM 14 (alternating):
- Odd minutes: 8 Barbell Hang Power Cleans (RX: 60kg/135lb)
- Even minutes: 6 Chest to Bar Pull-ups Score: Complete all reps each minute. Rest remaining time.
Scaling
- Intermediate: Barbell Hang Power Clean 42.5kg/95lb, regular pull-ups or banded pull-ups
- Beginner: 8 DB Hang Power Cleans (2 x 10kg/22lb), 6 ring rows or bodyweight rows
No equipment
- 8 backpack hang power cleans
- 6 table rows or doorway rows
- Use backpack or water jugs for carries
Warmup
- 2 min easy jog, row, or bike
- Joint circles: neck, shoulders, wrists, hips
- Bear crawl x 20m
- Crab walk x 20m
- Inch worm x 5
- Duck walk x 10m
- Farmers carry (light DB/KB) x 40m
- Forward rolls or cartwheels (as able) x 3
Cooldown
- 2 min slow walk
- Couch stretch w/ box breathing: 3 min total. Inhale 4, hold 4, exhale 4, hold 4 (repeat)
- Switch legs at halfway
