Workout of the Day

AMRAP in 20 Minutes
200m run
15 toe-to-bar
10 squat cleans

Pace your runs early and use them as recovery so you can jump right on the pull-up rig. You’ll end up with a high volume of toe-to-bar, so small sets will make a lot of sense. For the squat cleans, choose a challenging weight and go with single reps all the way. To scale, swap the run for a machine, perform hanging knee raises or sit-ups, and reduce the barbell weight.


standard: 115/85 lb
rx: 155/105 lb
sport: 205/145 lb