Workout of the day
Engine focus. Moderate intensity. Move steady. Barbell is used for power cleans only.
The workout of the day consists of:
Complete as many rounds as possible in 15 minutes of:
6 Power Cleans (RX: 60kg/135lb | INT: 40kg/85lb | BEG: 2x15kg/35lb DB) 12 Box Step-Overs (RX/INT: 24"/20" | BEG: Step Over Low Object) 18/15 Calorie Row (RX: 18 men/15 women | INT: 15/12 | BEG: 12/9)
Scaling
- Intermediate: Barbell 40kg/85lb. Step over 20" box. Row 15/12 cal.
- Beginner: 2x15kg/35lb dumbbells for cleans. Step over low object. Row 12/9 cal or 30s cardio (bike, fast step).
- Step up instead of step over if needed.
- Lower the box/object if new or limited mobility.
No equipment
- 6 backpack power cleans
- 12 step-overs with any stable object
- 30s brisk running, high knees, or jumping jacks for row calories
- Use heavy household item for farmer carry accessory
Warmup
- 2 min easy row or jog
- Joint circles (wrists, shoulders, hips, ankles)
- 6 min EMOM: Odd min: 8 empty barbell/dumbbell power cleans Even min: 10 box step-overs or step-ups
Cooldown
- Child’s pose 1 min
- Down dog 1 min
- Pigeon pose 1 min/side
- Thread-the-needle 1 min/side
- Supine twist 1 min/side
- Breathe slow in each position
