Workout of the day

Focus on the hinge. Move with intent. Work up through a ladder and back down. Medium effort. Control every rep.

The workout of the day consists of:

Ladder up by 3s to 12, then back down by 3s: 3-6-9-12-9-6-3 reps each of:

  • Deadlift (RX: 100kg/225lb)
  • Kettlebell Swing (RX: 24kg/53lb)
  • Broad Jump (meters do not matter, just clear your feet and reset each rep)

Complete all three movements at each rung before moving up. Use a single barbell for deadlifts and a kettlebell for swings. Time cap: 14 minutes.

Scaling

Intermediate:

  • Deadlift 70kg/155lb
  • Kettlebell Swing 16kg/35lb

Beginner:

  • Dumbbell deadlift (2 x 12.5kg/26lb or one 15kg/35lb)
  • Dumbbell or kettlebell swing (8-12kg/26lb)
  • Sub broad jump with standing high knee tuck if needed

No equipment

  • 12 glute bridges per round instead of deadlifts
  • 12 backpack swings instead of kettlebell swings
  • 12 standing broad jumps (or step-overs) per round
  • Complete the ladder as written with these substitutions

Warmup

  • 2 min row, bike, or jog
  • Joint circles: ankles, hips, shoulders, wrists, neck
  • Empty bar complex (3 sets, build weight):
    • 5 deadlifts
    • 5 hang power cleans
    • 5 front squats
    • 5 push press
  • Light kettlebell swings (2 sets x 10 reps, increase weight to workout load)

Cooldown

  • Seated hamstring stretch
  • Couch stretch (each leg)
  • Standing quad stretch (each leg)
  • Lying spinal twist
  • Child’s pose