Workout of the day

Focus on power. One barbell movement at a solid weight. Mix in bodyweight and gymnastics. Keep moving and keep quality high.

The workout of the day consists of:

Every minute on the minute for 14 minutes:

• Odd minutes: 5 Power Cleans (RX 60kg/135lb)
• Even minutes: 12 Alternating Reverse Lunges (holding barbell in front rack, same weight)

After 14 minutes, rest 2 minutes. Then complete: Max effort plank hold. Stop if form breaks.

Scaling

Intermediate:

• Power Clean 40kg/85lb
• Barbell Reverse Lunge 40kg/85lb Beginner:
• 5 Dumbbell Power Cleans (2 x 10kg/22lb or 1 x 15kg/35lb)
• 12 Alternating Reverse Lunges (holding 1 or 2 dumbbells) Limit range of motion if needed. Use support for balance.

No equipment

• 5 broad jumps (power)
• 12 alternating reverse lunges (bodyweight)
• After 14 minutes: max effort plank hold

Warmup

• 2 min row, jog, or bike
• Joint circles (ankles, wrists, shoulders, hips)
• 3 rounds, build weight each set:
  • 5 deadlifts (empty bar)
  • 5 power cleans
  • 5 front squats
  • 5 push press
  • 5 back squats

Cooldown

• Dead hang from pull up bar (2 x 30 seconds)
• Wrist circles
• Forearm stretch (palm down on floor)
• Finger extension with band or rubber band