Workout of the day

Work hard today. Hinge and move. Push your grip and engine.

The workout of the day consists of:

Strength:

  • 5 sets x 5 deadlift at 100kg/225lb
  • Rest as needed between sets

Rest 3-5 minutes. Adjust weights for metcon.

Metcon: AMRAP 24 minutes

  • 30 double unders
  • 15 kettlebell swings (24kg/53lb)
  • 10 hanging knees to chest
  • 60m single-arm farmer carry (24kg/53lb, switch arm at 30m)

Scaling

Intermediate:

  • Deadlift 70kg/155lb
  • Kettlebell swing 16kg/35lb
  • Farmer carry 16kg/35lb
  • Hanging knee raises (if needed)

Beginner:

  • DB deadlift 2x10kg/22lb or 1x16kg/35lb KB
  • 15 Russian KB swings (12kg/26lb)
  • 10 lying leg raises or tuck ups
  • 60m farmer carry 2x8kg/18lb DB or 12kg/26lb KB, split as needed
  • 30 single unders

No equipment

  • 30 jumping jacks
  • 15 backpack good mornings
  • 10 tuck ups
  • 60m suitcase carry with backpack or water jug

Warmup

  • 2 min row, bike, or jog
  • Neck, shoulder, hip, and ankle circles
  • 3 sets barbell complex (5 reps each): deadlift > clean > front squat > push press > back squat. Ascend weight each set.

Cooldown

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