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Workout of the Day

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Window Cleaning

3:00 Window10 Cal Air Bike10 Clean and Jerks @135/95Rest 3:003:00 Window8 Cal Air Bike8 Clean and Jerks @155/105Rest 3:003:00 Window6 Cal Air Bike6 Clean and Jerks @185/125Rest 3:003:00 WindowAMRAP Clean and Jerks @225/155

 

WODprep Strategy Top Tips:

Today’s workout is tough. If barbell cycling, especially under fatigue, is a weakness, then this is for you. With each window, the workout is getting progressively harder, but that doesn’t mean you should take a back seat. Instead, try to beat your rounds each time.

The aim is to start at a pace and build effort as it goes. The clean and jerks can be either power or squat, but try to pick one and be consistent. You ideally want to only work on one stimulus.

 

Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!

Download our free shoulder warm up at https://wodprep.com/guide/shoulder-mobility/Full shoulder mobility playlist: youtube.com/shoulderFull OHS playlist: https://www.youtube.com/ohs

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Ready to Stop Guessing and Start Making Progress?

You do not need more random workouts.
You need a plan that helps you train with purpose, improve the right skills, and show up more confident when it matters.

That is exactly why we built WODprep Academy.

Inside WODprep Academy, you get training built for real athletes who want to improve without wasting time on things that do not move the needle.

You will get:

  • Courses that build real strength, engine, and skill
  • Clear progressions for movements that have been holding you back
  • Daily programming that matches your level and your lifestyle
  • A way to actually put your new skills into practice inside real training
  • Coaching and structure so you know what to do next
  • A smarter system that helps you stay consistent and keep improving

This is not about doing more work.
It is about doing the right work, consistently, so your fitness actually improves.

Join WODprep Academy, and start training with a real plan.

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Ready to transform your barbell movements??

Our free barbell digest is full of the WODprep Coaching Team’s favorite resources – from book and video recommendations, to podcasts that will help improve your weightlifting game.

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What’s the ONE thing holding you back from going Rx?

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