Workout of the day

Long session with heavy squats and high rep gymnastics. Push pace and hold strong form.

The workout of the day consists of:

Strength: 5 sets of 5 back squats. Rest 2-3 minutes between sets.

  • RX: 85kg/185lb
  • Intermediate: 60kg/135lb
  • Beginner: 2 x 20kg/45lb DB or goblet squat 16kg/35lb

Rest 4 minutes. Then: AMRAP 30 minutes:

  • 30 wall balls 9kg/20lb
  • 20 front squats 70kg/155lb
  • 20 toes to bar
  • 30 walking lunges (unweighted)
  • 20 power cleans 60kg/135lb
  • 20 hanging knee raises

Cycle through as many rounds as possible in 30 minutes. Partition as needed. Use rest and loading time to switch between movements if sharing equipment.

Scaling

Intermediate: Use 60kg/135lb for front squat and 40kg/85lb for cleans. Use 6kg/14lb wall ball. Substitute knee raises for toes to bar if needed. Beginner: Goblet squat 12kg/26lb for both squats. DB clean 10kg/22lb per hand or 16kg/35lb KB. 6kg/14lb wall ball or 9kg/20lb medball to target. Hanging knee raises or lying leg raises. Lunges with no weight or assistance.

No equipment

  • 30 air squats
  • 20 DB/KB front squats (light)
  • 20 sit-ups or lying leg raises
  • 30 reverse lunges
  • 20 DB/KB cleans (light)
  • Repeat as many rounds as possible in 30 minutes
  • Use backpack or jug for load if no weights

Warmup

  • 2 minutes rowing, biking, or jogging
  • Neck, shoulder, and hip circles
  • 10 air squats
  • 10 walking lunges
  • 8 inchworms with push-up
  • 8 light kettlebell swings or DB deadlifts
  • 6 goblet squats (light)
  • Second round: add pace, light wall ball practice, hang from bar
  • Third round: do all at workout intensity, add 6-8 toes to bar or knee raises

Cooldown

  • Child’s pose 1 min
  • Down dog 1 min
  • Pigeon pose each side 1 min
  • Thread-the-needle each side 1 min
  • Supine twist each side 1 min
  • Breathe slowly and relax