Workout of the day

Long chipper. Push your engine. Move steady and keep intensity high.

The workout of the day consists of:

For time. Complete each movement before moving on.

  • 30 Deadlifts (100kg/225lb)
  • 800m Row
  • 40 Box Step Ups (24")
  • 50 Push Ups
  • 60 Russian KB Swings (24kg/53lb)
  • 800m Row
  • 30 Deadlifts (strip to 70kg/155lb)

Time cap: 25 min

Scaling

Intermediate:

  • Deadlift: 70kg/155lb, then 50kg/115lb
  • KB Swing: 16kg/35lb
  • Box: 20"

Beginner:

  • 30 DB Deadlifts (2x12.5kg/26lb), then 30 DB Deadlifts (2x8kg/18lb)
  • 500m Row (or 400m jog)
  • 40 Step Ups (bodyweight, 16")
  • 30 Push Ups (elevate hands if needed)
  • 40 Russian KB Swings (12kg/26lb or 1 DB)
  • 500m Row (or 400m jog)

No equipment

  • 30 Glute bridges
  • 800m fast walk
  • 40 step ups onto stairs
  • 50 incline push ups
  • 60 backpack swings
  • 800m fast walk
  • 30 glute bridges

Warmup

  • 2 min easy row or jog
  • Joint circles: wrists, ankles, hips, shoulders
  • 6 min EMOM (odd: 6 KB Deadlifts, even: 8 Box Step Ups)

Cooldown

  • 2 min slow walk or light bike
  • 3 min box breathing (4-4-4-4) in seated hamstring stretch