Workout of the day

This is a medium length EMOM. Focus on steady work and consistent effort. Move well through each minute. Pacing is more important than sprinting.

The workout of the day consists of:

Every minute on the minute for 14 minutes:

  • Minute 1: 8 Power Cleans (60kg/135lb)
  • Minute 2: 14 Kettlebell Swings (24kg/53lb)
  • Minute 3: 14/12 calorie Row
  • Minute 4: Rest Repeat for 3 total cycles. RX weight for barbell and kettlebell.

Scaling

Intermediate:

  • Power Clean 42.5kg/95lb
  • Kettlebell Swing 16kg/35lb
  • Row 12/10 calories Beginner:
  • 8 Dumbbell Power Cleans (2x10kg/22lb)
  • 14 Russian KB Swings (12kg/26lb)
  • 10/8 calorie Row or 200m run

No equipment

  • 10 backpack ground to shoulder for cleans
  • 16 backpack swings for KB swings
  • 200m run or 60 jumping jacks for row calories

Warmup

  • 2 min cardio (row, bike or jog)
  • Joint circles: wrists, hips, shoulders, ankles
  • Tabata (4 min):
    • 20s air squats, 10s rest
    • 20s light KB deadlifts, 10s rest
  • 3 min prep:
    • 10 empty barbell power cleans
    • 10 light kettlebell swings
    • 10 easy row strokes

Cooldown

  • Child’s pose, 1 min
  • Down dog, 1 min
  • Pigeon pose (left/right), 1 min each
  • Thread-the-needle (left/right), 30s each
  • Supine twist (left/right), 30s each
  • Focus on slow breathing