Workout of the day

Focus is on Olympic lifts and total body strength. Start with a barbell strength piece. Rest. Then hit a long metcon with a mix of lift and gymnastic work.

The workout of the day consists of:

Strength: Every 2:30 for 15 minutes (6 sets): 2 Clean and Jerk. RX: 60kg/135lb. Intermediate: 40kg/85lb. Rest. Metcon: 5 rounds for time: 8 Power Clean (RX: 50kg/115lb) 12 Toes to Bar 16 Walking Lunges (barbell front rack, RX: 40kg/85lb)

Scaling

Intermediate: Strength at 40kg/85lb. Metcon: 35kg/75lb power clean and 30kg/65lb front rack lunges. Toes to bar to hanging knee raises. Beginner: Use DB clean and press (2 x 10kg/22lb). Front rack lunges with 2 x 10kg/22lb DB or bodyweight. Hanging knee raises or lying leg raises. Lower reps as needed.

No equipment

  • 10 DB or KB clean and press (each arm) per strength set
  • Metcon: 8 single-arm DB clean per arm
  • 12 lying leg raises
  • 16 alternating reverse lunges (DB or bodyweight)
  • Use backpack or odd object if no weights available

Warmup

  • 2 min cardio (row, bike, or jog)
  • Joint circles (neck, shoulders, hips, knees, ankles)
  • Empty bar complex: 5 reps each: Deadlift, Hang Power Clean, Front Squat, Push Press, Back Squat x 3 sets, adding weight each set

Cooldown

  • Child’s pose
  • Downward dog
  • Pigeon (both sides)
  • Thread-the-needle (both sides)
  • Supine twist (both sides)
  • Move slow. Breathe deeply.