Workout of the day

Welcome to Thursday Thrive! Get ready to push your limits and power through this endurance and strength combination workout. Find your pace, hit each round strong, and keep thriving all the way through.

The workout of the day consists of:

5 rounds for time of:

  • 400 meter Run
  • 7 Burpees
  • 15 Kettlebell Swings (2 pood / 1.5 pood or 32 kg / 24 kg)
  • 15 Weighted Lunges (71 lb / 53 lb or 32 kg / 24 kg)

Scaling

Intermediate:
5 rounds for time of:

  • 400 meter Run
  • 5 Burpees
  • 12 Kettlebell Swings (1.5 pood / 1 pood or 24 kg / 16 kg)
  • 15 Weighted Lunges (53 lb / 35 lb or 24 kg / 16 kg)

Beginner:
5 rounds for time of:

  • 200 meter Run
  • 5 Burpees (no push-up)
  • 10 Russian Kettlebell Swings (1 pood / 0.75 pood or 16 kg / 12 kg)
  • 10 Bodyweight Lunges per leg

No equipment

For those without any equipment:
5 rounds for time of:

  • 400 meter Run
  • 7 Burpees
  • 15 Backpack Swings (use a sturdy backpack filled with books or other weight)
  • 15 Backpack Front Rack Lunges

For those with only dumbbells:

  • Replace kettlebell swings with dumbbell swings.
  • Use a pair of dumbbells for weighted lunges with the appropriate weight.

Warmup

3 rounds of:

  • 200 meter Light Jog
  • 5 Inchworms with Push-Up
  • 10 Russian Kettlebell Swings (lightweight)
  • 10 Bodyweight Lunges per leg

Cooldown

2 rounds of:

  • 400 meter Walk
  • 1 minute Pigeon Pose per leg
  • 1 minute Butterfly Stretch
  • 1 minute Child’s Pose