Workout of the day
Long mixed workout. Focus on hinge strength and high output. Adjust pace to stay moving.
The workout of the day consists of:
Strength: Deadlift 4x6, build to heavy for today. RX: 100kg/225lb. Rest then load for metcon.
Metcon: 3 rounds for time of:
- 16 Deadlifts (RX 80kg/175lb)
- 32 Walking Lunges (bodyweight)
- 16 Hang Power Cleans (RX 60kg/135lb)
- 500m Row
- 32 Sit-Ups
- 16 Push Press (RX 50kg/115lb)
- 32 Single Arm Farmer Carry Steps (24kg/53lb, one KB, switch at halfway)
Scaling
Intermediate:
- Deadlift strength: 4x6 @ 70kg/155lb
- Metcon: Deadlift 60kg/135lb, Hang Power Clean 40kg/85lb, Push Press 35kg/75lb, Carry 16kg/35lb Beginner:
- Deadlift strength: 4x8 Dumbbell Deadlift (2x15kg/35lb) or kettlebell
- Metcon: Dumbbell Deadlift (2x12kg/26lb), Hang Power Clean (2x8kg/18lb), Push Press (2x6kg/14lb), Carry (12kg/26lb DB/KB, switch hands as needed)
- Reduce reps to 12/24/12/250m/24/12/24 if needed
No equipment
- 16 Glute bridges or backpack deadlift
- 32 Step-back lunges
- 16 Backpack or odd-object clean
- 500m run or 2 min fast step-ups
- 32 sit-ups
- 16 backpack push press or hand-release push-ups
- 32 loaded carries with backpack or suitcase carry with any heavy object
Warmup
- 2 min rowing, biking or jogging
- Joint circles (ankles, knees, hips, shoulders)
- 3x3 deadlifts with pause at knee (light bar, focus on back position)
Cooldown
- Childs pose (60 sec)
- Down dog (60 sec)
- Pigeon each side (60 sec)
- Thread-the-needle each side (60 sec)
- Supine twist each side (60 sec)
- Focus on slow breathing throughout
