Workout of the day

The workout of the day consists of:

For time:

  • 21 Thrusters, 90 lb (41 kg)
  • 800 meters Run
  • 30 Kettlebell Swings, 2 poods (72 lb or 32 kg)
  • 30 Pull-Ups
  • 50 Double Unders
  • 50 Sit-Ups
  • 400 meters Run
  • 30 Box Jumps, 24 inches (61 cm)
  • 30 Wall Balls, 20 lb (9 kg)

Scaling

Scaled Options:

  • Reduce the weight of thrusters to 65 lb (30 kg) or less
  • Use 1.5 poods (54 lb or 24 kg) or lighter kettlebell for swings
  • Assisted Pull-Ups or Ring Rows
  • Single Unders or Jumping Jacks instead of Double Unders
  • Step-ups instead of Box Jumps
  • Lighter Wall Ball or Air Squats with Medicine Ball

No equipment

No Equipment Options:

  • Substitute Thrusters with Jump Squats
  • Substitute Kettlebell Swings with Broad Jumps
  • Substitute Pull-Ups with Towel Rows or Inverted Rows using a sturdy table
  • Substitute Double Unders with Jumping Jacks
  • Substitute Wall Balls with Jumping Air Squats
  • Use a sturdy bench or stairs for Box Jumps

Warmup

Warm-Up:

  • 5 minutes of light cardio (jogging, cycling, or rowing)
  • Dynamic stretches: leg swings, arm circles, hip circles, air squats
  • 2 rounds of:
    • 10 PVC pipe pass-throughs
    • 10 PVC pipe overhead squats
  • 10 push-ups
  • 10 scapular pull-ups
  • 30 seconds double under practice or single skips

Cooldown

Cool-Down:

  • 5 minutes of walking or light jogging to lower heart rate
  • Stretching: hamstring stretch, quad stretch, calf stretch, shoulder stretch, triceps stretch
  • Deep breathing and relaxation for 2-3 minutes