Workout of the day

Pull focus. Strength then a long metcon. High intensity. Rest between parts. Use correct weights.

The workout of the day consists of:

Strength (12 min cap):

• Deadlift: 5 sets x 5 reps @ 100kg/225lb (reset each rep, no touch and go) Rest. Adjust weights and set up for metcon.

Metcon (5 rounds for time):

• 15 Ring Rows
• 250 meter Row
• 12-12 Alternating Dumbbell Snatch (22.5kg/50lb per hand) Rest as little as needed between movements. Aim for consistent pace.

Scaling

Intermediate:

• Deadlift: 5x5 @ 70kg/155lb
• Dumbbell Snatch: 16kg/35lb per hand
• Ring rows as written
• Row as written

Beginner:

• 5x8 Suitcase Deadlift (20kg/45lb DB or KB, switch sides each round)
• 10 Incline Ring Rows or TRX Rows
• 200 meter Row or 40 sec cardio
• 8-8 Alternating Dumbbell Snatch (10kg/22lb, single DB) Rest as needed. Use bodyweight or light DB if needed.

No equipment

• Strength: 5x10 Glute bridge with slow lower
• Metcon: 15 table/body rows, 200m fast walk or step-ups, 12-12 single arm backpack or bag ground-to-overhead
• Accessory: Loaded carry with grocery bag, hollow hold

Warmup

• 2 min light cardio: row, bike, or jog
• Neck, shoulder, hip, ankle circles
• 2 sets (banded): 12 glute bridges, 15 pull-aparts, 10m monster walks, 10 shoulder taps per arm

Cooldown

• Childs pose
• Down dog
• Pigeon (each side)
• Thread-the-needle (each side)
• Supine twist (each side) Hold each for at least 30 seconds. Focus on slow breath.