No matter how you do it, the clean and jerk, or press, is truly a full-body movement, and a great way to either start your shoulder routine as a pre-exhaust, or to finish off your delts (and lungs) at the end.
The prescribed weight for Grace is 135 pounds for men and 95 pounds for women, but don’t let that standard guide you. If you choose to go light, try to do all 30 reps in a row. If you’d rather work for power, go a bit heavier and take short breaks when you feel it’s necessary. Just remember that the clock is always ticking, so don’t let your time off get carried away.
Running on a treadmill for long periods of time can be boring, even if you’re listening to an amazing podcast or watching your favorite show. So why not take advantage of this HIIT-style workout and break up your cardio with some bodyweight calisthenics?
This will be a full-body challenge from the feet up. Start with a hard 1/4-mile run, either outside or in the gym, then perform the four exercises in the order listed. Cap it off with an additional run at the end—hence the “sandwich.” Record your time, and try to beat it in the future. But seriously push it for that quarter-mile!
Do this WOD in place of cardio, as a primer for leg day, or as a killer finisher after hitting upper body.
This is a less well-known workout than some of the others on this list, but the killer combination of heavy lifting and anaerobic sprints will serve your muscle-building efforts well—and maybe make you revisit your most recent meal a bit along the way.