Workout of the day

Hey team! Welcome to Tuesday Trifecta! Today’s workout is all about endurance and pushing your limits with not just one, but three compound movements. Let’s get ready to test our strength, cardiovascular fitness, and mental grit. Prepare to feel the burn and power through this full-body blast that’s sure to kick your week into high gear!

The workout of the day consists of:

For time:

• 3 rounds of:
  • 1. 15-12-9 Thrusters (100 lb / 45 kg)
  • 2. 15-12-9 Pull-Ups
  • 3. 15-12-9 Ring Dips

Scaling

Scaling Options:

• Thrusters: Lighten the load to a weight that’s manageable while maintaining proper form (e.g., 45 lb [20 kg] or 35 lb [16 kg]).
• Pull-Ups: Use a band for assistance or perform jumping pull-ups.
• Ring Dips: Perform bench dips or use an assistance band.

No equipment

No Equipment Alternatives:

• Thrusters: Replace with Burpees or Jump Squats.
• Pull-Ups: Substitute with Doorway Row Pulls using a towel.
• Ring Dips: Do Tricep Dips on a sturdy chair or bench.

Warmup

Warm-up:

• 400m run or 2 minutes of jump rope
• 10 Arm Circles (forward and backward)
• 10 Wrist Rotations (each direction)
• 10 Air Squats
• 10 Ring Rows or Body Rows
• 10 Push-Ups
• 30 seconds of Thoracic Spine Opening Stretch (each side)
• 30 seconds of Samson Stretch (each side)

Cooldown

Cool-down:

• 400m walk or 2 minutes of easy jump rope
• 30 seconds of Child’s Pose
• 30 seconds of Pigeon Pose (each side)
• 30 seconds of Shoulder Stretch on the wall (each side)
• 30 seconds of Triceps Stretch (each side)
• 30 seconds of Seated Forward Bend
• Deep Breathing for 1-2 minutes