Workout of the day

Are you ready for a leg burner and core challenge? Thunder Thursday is here to test your explosiveness and endurance. With a mix of burpees, mountain climbers, and tuck jumps, today’s workout is designed to push your heart rate and test your stamina over five intense rounds. Let’s bring the thunder and crush this workout!

The workout of the day consists of:

5 rounds for time of:

• 5 Burpees
• 10 Mountain Climbers (5 per side)
• 15 Tuck Jumps

Scaling

1. Burpees: Perform knee push-up burpees.
2. Mountain Climbers: Reduce reps to 5 per side or step instead of running movement.
3. Tuck Jumps: Perform squat jumps or air squats if jumping is too challenging.

No equipment

If you don’t have equipment:

1. For warm-up and workout, use a sturdy chair or step for elevated push-ups and step-ups instead of burpees.
2. Use a towel or resistance band for stretching exercises.
3. Find a soft surface like a rug or yoga mat for ground exercises like mountain climbers and tuck jumps.

Warmup

1. 5 minutes of light jogging or brisk walking
2. Dynamic Stretching:
   • Arm Circles: 1 minute
   • Leg Swings: 1 minute per side
   • Hip Circles: 1 minute per side
3. Mobility Drills:
   • Spider-Man lunges: 5 per side
   • Wrist stretches: 1 minute
4. Warm-up set of workout movements:
   • 5 Slow Burpees
   • 10 Slow Mountain Climbers
   • 10 Slow and Controlled Tuck Jumps

Cooldown

1. Light jog or walk: 5 minutes
2. Static Stretching:
   • Quad Stretch: 1 minute per side
   • Hamstring Stretch: 1 minute per side
   • Chest Stretch: 1 minute per side
   • Shoulder Stretch: 1 minute per side
3. Deep Breathing: 2 minutes