Workout of the day

Classic hinge focus. Medium push. Move well and keep a steady pace.

The workout of the day consists of:

As many rounds as possible in 15 minutes:

  • 15 Deadlifts (RX: 100kg/225lb)
  • 20/15 Calorie Row (men/women)
  • 25 Sit-ups

Scaling

Intermediate:

  • Deadlift: 70kg/155lb
  • Row: 15/12 cal (men/women)
  • Sit-ups: 20 reps

Beginner:

  • 15 KB or DB deadlifts (2 x 16kg/35lb or 1 x 20kg/45lb)
  • 200m row or 12/10 cal bike
  • 15 sit-ups

No equipment

  • 15 Glute bridges
  • 20 broad jumps (or 40 jumping jacks)
  • 25 sit-ups or 15 lying leg raises

Warmup

  • 2 min row, bike, or jog
  • Shoulder, hip, and ankle circles
  • Deadlift prep: 3 sets of 3 deadlifts (pause 1 sec at mid-shin and top, light weight)
  • Focus on neutral spine and strong hinge position

Cooldown

  • 30 sec foam roll hamstrings, then 60 sec static stretch each
  • 30 sec foam roll glutes, then 60 sec pigeon stretch each
  • 30 sec foam roll lats, then 60 sec child’s pose
  • 30 sec foam roll quads, then 60 sec standing quad stretch