Workout of the day

Welcome to the “Triumphant Thursday Thruster”! Today we have a challenging and engaging workout to push your endurance and strength. This WOD will get your heart rate up and work your shoulders, core, and cardiovascular fitness. Let’s crush it together with intensity and determination. Ready, set, go!

The workout of the day consists of:

3 Rounds for Time:

  • 50 Double Unders
  • 15 Shoulder Press (89 lbs / 40.5 kg)
  • 35 Abmat Sit-ups

Scaling

Beginner:

  • 25 Single Unders instead of Double Unders
  • 15 Shoulder Press with empty barbell (45 lbs / 20 kg) or Dumbbells (10 lbs / 5 kg each)
  • 20 Abmat Sit-ups

Intermediate:

  • 50 Single Unders
  • 15 Shoulder Press (65 lbs / 30 kg)
  • 25 Abmat Sit-ups

No equipment

No Jump Rope:

  • 50 High Knees

No Barbell:

  • Use water bottles or other weighted household items for Shoulder Press
  • Perform Handstand Push-ups as an advanced alternative

No Abmat:

  • Perform standard Sit-ups or Crunches

Warmup

  1. 5 minutes of light cardio (jogging, rowing, or jumping jacks)
  2. Dynamic stretching focusing on shoulders, core, and legs:
    • Arm Circles: 1 minute each direction
    • Shoulder Taps: 1 minute
    • Leg Swings: 1 minute each leg
    • Hip Circles: 1 minute each direction
  3. 3 Rounds of:
    • 10 PVC Pipe Shoulder Pass-Throughs
    • 10 PVC Pipe Overhead Squats
    • 10 Flutter Kicks

Cooldown

  1. Light cardio cooldown: 3-5 minutes of walking or slow biking
  2. Static stretching focusing on shoulders, core, and legs:
    • Overhead Tricep Stretch: 1 minute each arm
    • Cross-body Shoulder Stretch: 1 minute each arm
    • Seated Forward Fold: 1-2 minutes
    • Child’s Pose: 1-2 minutes
    • Cobra Stretch: 1-2 minutes