Workout of the day

Alright team, today we have the Wonder-Wednesday Grind! This workout is designed to test your overall strength and stamina with a classic 21-15-9 rep scheme. The combination of thrusters, pull-ups, and knees to elbows will challenge your entire body and keep your heart rate elevated. Let’s get after it and crush this workout!

The workout of the day consists of:

3 rounds for time of:
21-15-9

  • Thrusters (95 lbs / 43 kg)
  • Pull-Ups
  • Knees to Elbows

Scaling

  1. Substitute Thrusters with Dumbbell Thrusters (35 lbs / 15 kg each hand).
  2. Substitute Pull-Ups with Ring Rows or Banded Pull-Ups.
  3. Substitute Knees to Elbows with Hanging Knee Raises.

No equipment

  1. Substitute Thrusters with Jump Squats.
  2. Substitute Pull-Ups with Inverted Rows using a sturdy table.
  3. Substitute Knees to Elbows with V-Ups.

Warmup

  1. 5-minute easy jog or jump rope
  2. Dynamic stretches: Arm circles, leg swings, torso twists
  3. 3 rounds of:
    • 10 PVC pass-throughs
    • 10 air squats
    • 10 lunges
    • 5 inchworms with push-up

Cooldown

  1. 5-minute easy row or walk
  2. Static stretches: Hamstring stretch, shoulder stretch, hip flexor stretch
  3. 2 minutes of deep breathing and relaxation