Workout of the day

Get ready to crush this Thunderous Thursday Challenge! This dynamic workout is here to test your endurance, strength, and determination. You’ll hit a full-body circuit that will leave you feeling accomplished and energized.

The workout of the day consists of:

10 rounds for time of:

  1. 400 meters Run
  2. 10 Pull-Ups
  3. 20 Push-Ups
  4. 30 Air Squats

Scaling

Beginner:

  1. 200 meters Run or Fast Walk
  2. Jumping Pull-Ups or Ring Rows
  3. Knee Push-Ups
  4. 20 Air Squats

Intermediate:

  1. 300 meters Run
  2. Assisted Pull-Ups with Band
  3. Regular Push-Ups
  4. 25 Air Squats

RX:

  1. 400 meters Run
  2. Strict Pull-Ups
  3. Hand Release Push-Ups
  4. 30 Air Squats

No equipment

For those without equipment:

  1. Substitute 400 meters run with 2 minutes of high-knee jogging in place.
  2. For Pull-Ups, use horizontal rows under a sturdy table or substitute with bent-over rows with household items.
  3. Push-Ups can be done against a wall, on knees, or normal.
  4. Air Squats remain the same.

Warmup

  1. 5 minutes of light jogging or brisk walking
  2. Dynamic stretches: Arm circles, leg swings, and torso twists (2 minutes)
  3. 3 Rounds of:
    • 5 Pull-Ups
    • 10 Push-Ups
    • 15 Air Squats
  4. Mobility work: Shoulder pass-throughs and hip flexor stretches

Cooldown

  1. 5 minutes of light jogging or walking
  2. Static stretches:
    • Hamstring stretch (2 minutes)
    • Quadriceps stretch (2 minutes)
    • Chest and shoulder stretch (2 minutes)
    • Lat stretch (2 minutes)
  3. Deep breathing exercises: 2 minutes