Workout of the day

Test your engine with a long chipper. Keep moving at a steady pace. Strip plates as you go. High effort throughout.

The workout of the day consists of:

For time (aim to finish around 20 minutes):

  • 30 Deadlifts (100kg/225lb)
  • 40 Box Jump Overs (24")
  • 50 Wall Balls (9kg/20lb)
  • 60 Kettlebell Swings (24kg/53lb)
  • 400m Farmers Carry (2 x 24kg/53lb)

Scaling

Intermediate:

  • Deadlift 70kg/155lb
  • Box Jump Over 20''
  • Wall Ball 6kg/14lb
  • KB Swing 16kg/35lb
  • Farmers Carry 2 x 16kg/35lb Beginner:
  • 30 DB/KB Deadlifts (2 x 10kg/22lb or 1 x 16kg/35lb)
  • 40 Step Ups (no jump, 16-20’')
  • 50 Air Squats
  • 60 Russian Swings (8-12kg/26lb)
  • 400m suitcase carry (1 x 8-12kg/26lb, switch hands as needed)

No equipment

  • 30 backpack deadlifts
  • 40 broad jumps
  • 50 squats
  • 60 backpack swings (hold backpack by straps)
  • 400m heavy object carry

Warmup

  • 2 min cardio (row, bike or jog)
  • Joint circles (neck, shoulders, hips, knees, ankles) 6 min EMOM (odd minutes: 8 KB Swings, even minutes: 8 Box Step Ups)

Cooldown

  • 2 min slow walk
  • 3 min box breathing in deep squat or forward fold