Workout of the day

Focus on pulling strength and power. This session mixes heavy hinge, hip drive, and upper body pull. Pace for the long time domain.

The workout of the day consists of:

Strength:

  • Every 2 min x 6 sets: 3 Deadlifts (build up to heavy but crisp) RX: 100kg/225lb | Intermediate: 70kg/155lb | Beginner: 2 DB/KB Deadlift (16kg/35lb each)

Rest 5 min. Then: Descending Ladder For Time: 10-9-8-7-6-5-4-3-2-1 reps each of:

  • Power Clean (barbell)
  • Kettlebell Swing (hip height, Russian)
  • Chest-to-Bar Pull Up (strict)

RX: Power Clean 60kg/135lb, KB Swing 24kg/53lb, C2B strict Intermediate: Power Clean 40kg/85lb, KB Swing 16kg/35lb, Jumping C2B or banded strict Beginner: DB Power Clean (12.5kg/26lb per hand), Russian KB Swing 8kg/18lb, Ring Row

Rest as needed. Aim to finish within 30 minutes.

Scaling

  • Intermediate: see listed weights and use jumping or banded pull-ups
  • Beginner: Use DB/KB for deadlift and power clean. Swap pull-ups for ring rows or table rows

No equipment

  • No equipment: 15 glute bridges, 15 backpack sumo deadlift high pull, 15 bent-over backpack rows. Descend 15-13-11-9-7-5-3-1. Substitute swings with backpack Russian swings.

Warmup

  • 2 min cardio: row, bike, or jog
  • Neck, shoulder, hip, and ankle circles
  • Banded glute bridges x 15
  • Banded pull-aparts x 20
  • Monster walks x 10m out/10m back
  • Shoulder taps x 20 (slow, controlled)

Cooldown

  • Child’s pose, 45 sec
  • Downward dog, 45 sec
  • Pigeon pose, 45 sec each side
  • Thread-the-needle, 30 sec each side
  • Supine twist, 30 sec each side
  • Slow, steady breathing throughout