Workout of the day

Today trains your hinge. Barbell lifts. Cardio and bodyweight. Work hard and move well.

The workout of the day consists of:

Strength (rest 5 min after):

  • Deadlift 5-5-5-5 (build up)
    • RX: 100kg/225lb
    • Intermediate: 70kg/155lb
    • Beginner: 8-12 reps Dumbbell Deadlift

Metcon (~24 min): 4 rounds for time:

  • 400m run
  • 15 deadlifts (RX: 70kg/155lb)
  • 15 box jumps (60/50cm)
  • 20 kettlebell swings (RX: 24kg/53lb) Rest 1 min between rounds

Scaling

  • Intermediate: Deadlift 70kg/155lb, KB swing 16kg/35lb. Box 50/40cm.
  • Beginner: Dumbbell deadlift (2x10kg/22lb), step-ups instead of box jumps, kettlebell swing 8kg/18lb. Run 200m or 1 min fast walk.

No equipment

  • 10 glute bridges + 20 air squats + 20 jumping jacks per round instead of deadlift and swings.
  • Broad jumps instead of box jumps. Fast walk for run.

Warmup

  • 2 min row or bike
  • Joint circles (ankles, hips, wrists, shoulders)
  • 3 sets barbell complex (5 reps each): deadlift, hang power clean, front squat, push press, back squat. Add weight each set.

Cooldown

  • 2 min slow walk
  • 3 min box breathing (4-4-4-4) in hamstring stretch