Workout of the day

Prepare for a fiery Sunday with our “Sunday Thruster Sizzle”! This WOD will test your endurance and strength with thrusters and rope climbs. Scale the movements as needed and push through the burn!

The workout of the day consists of:

3 rounds for time of:

  • 30-20-10 Thrusters (75 lb / 34 kg)
  • 3-2-1 Rope Climbs

Scaling

Thrusters:

  • Beginners: 15-10-5 reps at 45 lb / 20 kg
  • Intermediates: 20-15-10 reps at 55 lb / 25 kg

Rope Climbs:

  • Beginners: 3-2-1 No Leg Rope Climbs
  • Intermediates: 3-2-1 Modified Rope Climbs (use legs)

No equipment

Thrusters:

  • Dumbbell Thrusters (use household objects like water bottles)
  • Air Squats

Rope Climbs:

  • Towel Pull-ups (drape a towel over a door and do pull-ups)
  • Bent Over Rows (using household objects)

Warmup

  1. 5-minute easy jog or jump rope
  2. 10 arm circles (each arm)
  3. 10 air squats
  4. 10 lunges (5 each leg)
  5. 10 PVC passthroughs
  6. 5-inch worms to push up

Cooldown

  1. 5-minute slow walk
  2. 10 cat-cow stretches
  3. Seated forward fold (1 minute)
  4. Pigeon pose (1 minute each leg)
  5. Child’s pose (2 minutes)