Workout of the Day
3 rounds for time
400m run
15 box jumps
12 clean & jerks
9 thrusters
This three-round workout will heavily tax your legs and shoulders as you move through the run, box jumps, and two barbell movements. Pace the 400m run so you can jump right into a steady rhythm on the box jumps. For the clean and jerks and thrusters, select a moderate weight that allows you to chip away in small, quick sets without resting for too long. To scale, reduce the run distance, step up on the box instead of jumping, and lower the barbell load to maintain a consistent pace across all three rounds.
standard: 95/65 lb
rx: 135/95 lb
sport: 165/115 lb
SWEAT
EMOM for 9 minutes
6-7-8-9-10-9-8-7-6 burpees
Rest 1 minute
EMOM for 9 minutes
10-11-12-13-14-13-12-11-10 calorie row
8-9-10-11-12-11-10-9-8 calorie row
Rest 1 minute
EMOM for 9 minutes
8-9-10-11-12-11-10-9-8 air assault bike calories (m)
6-7-8-9-10-9-8-7-6 air assault bike calories (f)
Rest 1 minute