Workout of the day

Welcome to Thrifty Thursday Threshold! Challenge your strength, balance, and endurance with today’s workout. Get ready to push through the thresholds of your capabilities with a blend of strength and conditioning components!

The workout of the day consists of:

For time:

  • 50 Deadlifts (155 lb / 115 lb | 70 kg / 52 kg)
  • 10 Turkish Get-Ups (1.5 pood / 1 pood | 24 kg / 16 kg)
  • 40 Push-Ups
  • 10 Turkish Get-Ups
  • 40 Pull-Ups
  • 10 Turkish Get-Ups
  • 40 Box Jumps (24" / 20" | 61 cm / 51 cm)
  • 10 Turkish Get-Ups

Scaling

Beginners or those needing to scale can adjust the weights, reps, or substitute movements as follows:

  • Deadlifts: reduce weight or perform bodyweight Good Mornings
  • Turkish Get-Ups: reduce weight or perform with Shoe Balance (hold a shoe on a closed fist to focus on technique)
  • Push-Ups: perform on knees or against a wall
  • Pull-Ups: perform jumping pull-ups or inverted rows
  • Box Jumps: perform step-ups or squat jumps

No equipment

For those without equipment, we can modify the workout to focus on bodyweight movements:

  • Instead of Deadlifts: 50 Good Mornings
  • Instead of Turkish Get-Ups: 10 Bear Sit Throughs per side
  • Instead of Pull-Ups: 40 Doorway Rows using a sturdy towel
  • Instead of Box Jumps: 50 Squat Jumps

Warmup

3 rounds of:

  • 5 Inchworms
  • 10 Air Squats
  • 15 Jumping Jacks
  • 20 Alternating Lunges

Followed by stretching:

  • Hamstring Stretches: 30 seconds each leg
  • Pec Stretch on Wall: 30 seconds each side
  • Lat Stretch: 30 seconds each side
  • Wrist Flexor Stretch: 30 seconds each hand

Cooldown

3 rounds of:

  • 5 Cat-Cows
  • 10 Downward Dog to Cobra
  • 15 Shoulder Rolls backwards
  • 15 Shoulder Rolls forwards

Stretching:

  • Quad Stretch: hold 30 seconds each leg
  • Seated Forward Bend: hold for 1 min
  • Child’s Pose: hold for 1 min