Workout of the day

Hey team! Get ready for an exciting challenge today with our ‘Thruster Thursday Thumper.’ This WOD will put your cardio endurance, core strength, and lifting power to the test. Let’s give it everything we’ve got and crush it together!

The workout of the day consists of:

3 rounds for time of:

  • 500 meters Row
  • 20 GHD Sit-ups
  • 5 Deadlifts (240 lb/155 lb)
  • 15 Thrusters (95 lb/65 lb)

Scaling

  1. For GHD Sit-ups: Scale to regular sit-ups or anchored sit-ups if needed.
  2. For Deadlifts: Decrease weight to 185 lb/125 lb for intermediate, 135 lb/95 lb for beginners.
  3. For Thrusters: Decrease weight to 75 lb/55 lb for intermediate, 45 lb/35 lb for beginners. Additional Options: Reduce the number of rounds to 2 if the workout is too intense.

No equipment

  1. If you don’t have a rower, substitute a 400 meter run or 100 double-unders/200 single-unders.
  2. If you don’t have access to a barbell for deadlifts and thrusters, use a pair of dumbbells (50 lb/35 lb for deadlifts and 30 lb/20 lb for thrusters) or a weighted backpack instead.
  3. For GHD Sit-ups: Use a stability ball or perform standard floor sit-ups.

Warmup

  1. 5 minutes of light cardio (jogging, jumping jacks, or rowing)
  2. Dynamic stretches:
  • Arm circles (10 forward, 10 backward)
  • Leg swings (10 each leg, forward and sideways)
  • Hip circles (10 each direction)
  1. 2 rounds of:
  • 10 Air Squats
  • 5 Inch Worms
  • 10 KB Swings (20 lb/10 kg)
  1. Specific warm-up:
  • 500m Row (Moderate pace)
  • 10 Empty Barbell Deadlifts
  • 10 Empty Barbell Thrusters

Cooldown

  1. 5-10 minutes of light cardio (walk or slow row) to bring down the heart rate
  2. Stretching:
  • Hamstring stretch (30 seconds each side)
  • Quad stretch (30 seconds each side)
  • Chest opener (30 seconds)
  • Shoulder stretch (30 seconds each side)
  • Cat-Cow stretch (5 reps)
  1. Foam rolling (optional): Focus on quads, hamstrings, and back