Workout of the day

It’s time to become a Weekend Warrior! Get your sweat on with this high-energy workout involving burpees, a short run, and thrusters. This will test your strength, conditioning, and grit. Challenge yourself and push through each movement to finish strong.

The workout of the day consists of:

For time:

  • 50 Burpees
  • 200m Run
  • 50 Thrusters (45 lb/20 kg)

Scaling

  • Burpees:
    • Beginners: 30 Burpees
    • Intermediate: 40 Burpees
  • Run:
    • Beginners: 100m Run
    • Intermediate: 150m Run
  • Thrusters:
    • Beginners: 30 Thrusters with 25 lb/11 kg
    • Intermediate: 40 Thrusters with 35 lb/16 kg

No equipment

  • For Burpees: Replace with 50 Jumping Jacks if Burpees are too intensive.
  • For Run: Substitute running with running in place or high knees for same duration.
  • For Thrusters: Use a household item like a broomstick or filled backpack and perform 50 thrusters.

Warmup

  1. Dynamic Stretching (5 minutes):
    • Arm Circles
    • Leg Swings
    • Trunk Twists
  2. General Warm-Up (5 minutes):
    • 2 Rounds:
      • 30 seconds Jumping Jacks
      • 30 seconds High Knees
      • 30 seconds Bodyweight Squats
      • 30 seconds Push-Ups
  3. Specific Warm-Up (5 minutes):
    • 10 Thrusters (Empty barbell or PVC pipe, focus on form)
    • 20m Light Jog (2 rounds)
    • 10 Burpees (Slow and controlled)

Cooldown

  1. Cooldown Walk (2-3 minutes): Light walk to help decrease heart rate.
  2. Static Stretching (5 minutes):
    • Quadriceps Stretch (1 minute per side)
    • Hamstring Stretch (1 minute per side)
    • Chest Stretch (1 minute per side)
    • Shoulder Stretch (1 minute per side)
  3. Breathing Exercises (2 minutes): Lie down, close your eyes, and focus on deep breathing to relax.