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