Workout of the day
Hinge focus today. Mix barbell work, bodyweight, and cardio. Steady pace. Work for quality.
The workout of the day consists of:
Every minute on the minute for 14 minutes:
- Odd minutes: 8 deadlifts (RX: 100kg/225lb)
- Even minutes: 12 box jump overs (60cm/50cm) or step overs
- After each round: 25 seconds air bike (hard effort)
Scaling
Intermediate:
- Deadlift at 70kg/155lb
- Box jump over 50cm/40cm
- Bike effort stays the same Beginner:
- 10 DB deadlifts (2 x 12.5kg/26lb or 1 x 20kg/45lb)
- 10 step overs on low box or plate
- 25 sec fast step in place or air squat if no bike
Reduce reps if needed to keep 15+ sec rest each minute.
No equipment
- 10 broad jumps (odd minutes)
- 12 step ups or jump overs on a safe surface (even minutes)
- 25 sec high knees, jumping jacks, or quick step in place after each round
Warmup
- 2 min row, bike, or jog
- Joint circles: ankles, hips, wrists, shoulders (10 reps each)
- Deadlift prep: 3 x 3 deadlift @ 30-40kg, 2 sec pause at knee and lockout, focus on flat back and full extension
Cooldown
- 30 sec foam roll + 60 sec hamstring stretch
- 30 sec foam roll + 60 sec glute stretch
- 30 sec foam roll + 60 sec lower back stretch
- 30 sec foam roll + 60 sec quad stretch
- 30 sec foam roll + 60 sec lat stretch
