Workout of the day

Long workout. Legs and lungs. Strip weight after each movement. Keep moving.

The workout of the day consists of:

For time:

30 Back Squats (85kg/185lb) Strip to 70kg/155lb

40 Front Squats (70kg/155lb) Strip to 60kg/135lb

50 Power Cleans (60kg/135lb)

60 Wall Balls (9kg/20lb)

80 Air Squats

100 Double Unders

Scaling

Intermediate:

  • Back Squat 60kg/135lb
  • Front Squat 50kg/115lb
  • Power Clean 40kg/85lb
  • Wall Ball 6kg/14lb
  • 60 air squats
  • 80 double unders or 160 single unders

Beginner:

  • 30 Goblet Squats (14kg/30lb DB/KB)
  • 40 DB Front Squats (2x10kg/22lb)
  • 50 DB Power Clean (2x10kg/22lb)
  • 60 Wall Balls (4kg/9lb) or 60 DB Thrusters (1x8kg/18lb)
  • 80 air squats
  • 100 single unders or 60 line hops

No equipment

  • 30 air squats
  • 40 lunges (bodyweight)
  • 50 broad jumps
  • 60 step-ups
  • 80 air squats
  • 100 line jumps

Warmup

  • 2 min row, bike, or jog
  • Joint circles (ankles, hips, shoulders)

3 rounds, build each round:

  • 8 air squats
  • 6 empty barbell good mornings
  • 8 empty barbell front squats
  • 8 wall balls (light)
  • 10 alternating lunges
  • 20 single unders

Cooldown

  • 2 min slow walk
  • 3 min box breathing (4-4-4-4) in deep squat or couch stretch