Workout of the day

Focus on barbell cycling and bodyweight stamina. The ladder format increases and decreases reps. Aim for consistent pacing.

The workout of the day consists of:

For time: 10-8-6-4-2 Power Cleans (60kg/135lb) 20-16-12-8-4 Push-Ups 30-24-18-12-6 Sit-Ups

Scaling

Intermediate:

  • 10-8-6-4-2 Power Cleans (42.5kg/95lb)
  • 20-16-12-8-4 Push-Ups
  • 30-24-18-12-6 Sit-Ups Beginner:
  • 10-8-6-4-2 DB Power Cleans (12.5kg/26lb per hand or 1 DB/KB, alternating)
  • 20-16-12-8-4 Incline Push-Ups (to box or bench)
  • 30-24-18-12-6 Sit-Ups

No equipment

  • 5 rounds for time:
    • 10 Jumping Air Squats
    • 20 Push-Ups (to knees if needed)
    • 30 Sit-Ups

Warmup

  • 2 min rowing, biking, or jogging
  • Joint circles
  • 3 sets barbell complex, ascending weight:
    • 5 Deadlifts
    • 5 Power Cleans
    • 5 Front Squats
    • 5 Push Press

Cooldown

  • 60 sec banded hamstring stretch per leg
  • 60 sec banded shoulder distraction per arm
  • 60 sec couch stretch per leg
  • Use a towel if no band is available