Workout of the day

Get ready to power through this heart-pumping session with a mix of cardio and strength that will leave you feeling invigorated and strong. Set a steady pace, stay consistent, and push hard through the finish. Let’s make this Thursday count with a solid effort!

The workout of the day consists of:

For time:

  • 1000 meters Row
  • 30 Pull-Ups
  • 60 Push-Ups
  • 30 Bar Dips
  • 80 Wall Balls (20 lb / 9 kg for men, 14 lb / 6 kg for women)

Scaling

Intermediate:

  • 750 meters Row
  • 20 Jumping Pull-Ups
  • 40 Push-Ups (knee option)
  • 20 Bench Dips
  • 60 Wall Balls (14 lb / 6 kg for men, 10 lb / 4.5 kg for women) Beginners:
  • 500 meters Row
  • 15 Ring Rows
  • 30 Knee Push-Ups
  • 15 Box Dips
  • 40 Wall Balls (10 lb / 4.5 kg for men, 6 lb / 3 kg for women)

No equipment

Without equipment: For time:

  • 400 meters Run
  • 30 Towel Rows
  • 60 Push-Ups
  • 30 Chair Dips
  • 80 Air Squats Use a sturdy chair or bench for the dips, and a towel fixed on a door handle for the rows.

Warmup

2 rounds:

  • 200 meters light row
  • 10 Scapular Pull-Ups
  • 10 Incline Push-Ups
  • 10 Bench Dips
  • 10 Air Squats Followed by dynamic stretches:
  • Arm circles
  • Leg swings
  • Shoulder stretches

Cooldown

3 rounds of:

  • Pigeon Pose: 1 minute each side
  • Child’s Pose: 1 minute
  • Shoulder Stretch: 30 seconds each arm
  • Quad Stretch: 30 seconds each leg