Workout: 11 August 2026
Gym Workout
Warm up: 2 rounds:
- 20 Cals on the bike / row
- 20 Jumping lunges
- 20 Push-ups
Workout:
- Skill work: work your goat
Perform 15 mins of practice on muscle-ups, snatches, cleans, sprints, pull-ups, handstand push-ups, pistol squats, or toes-to-bar—whatever is your weak point - Linda
- 10-9-8-7-6-5-4-3-2-1 Reps, For Time
- Deadlift (1½ bodyweight)
- Bench Press (bodyweight)
- Squat Clean (¾ bodyweight, remember to do the full squat)
Use three separate barbells. Perform the movements in the order listed and follow the “descending ladder” rep scheme—10 deadlifts, 10 bench presses, 10 cleans, 9 deadlifts, 9 bench presses, 9 cleans, 8 deadlifts, 8 bench presses, 8 cleans, etc. until the last round of 1 deadlift, 1 bench press, 1 clean is completed.
Spend 10-15 minutes stretching whatever is tight.
Recommend spending 60 seconds on each stretch to allow muscles to completely adjust to the length of the stretch and reset for next interactions (thus improving flexibility).
At Home Workout
5 Rounds for Time: “Full-Body-Sprint”
– 10 Push-ups
– 10 Air Squats
– Run 200 m (alternative bike / row 10 cals)
Go as fast as you can, try to keep round times consistent.
Then: perform #3 from above