Workout of the day
You’re going to love the Thunder Thursday Throwdown! We’ve got a mix of power and precision to not only challenge your muscles but also your coordination. Push yourself through the reps and thrive on the adrenaline!
The workout of the day consists of:
For time:
- 15-10-5 Shoulder to Overhead 155 lb (70 kg)
- 5-10-15 Handstand Push-ups
Scaling
- For Shoulder to Overhead: Use 115 lb (52 kg) or 95 lb (43 kg) or 75 lb (34 kg) based on ability level.
- For Handstand Push-ups: Use strict press or seated dumbbell press if unable to do handstand push-ups. Perform pike push-ups as an intermediate step.
No equipment
- For Shoulder to Overhead: Use filled backpacks or water jugs if barbells are not available.
- For Handstand Push-ups: Perform elevated pike push-ups using a chair or sturdy table.
Warmup
- 800m jog or 4 min light cardio
- Dynamic shoulder stretches (arm circles, arm swings, 1 minute each)
- 2 Rounds of:
- 10 PVC pass-throughs
- 10 PVC overhead squats
- 10 scap push-ups
Cooldown
- 400m walk or 2 min light cardio
- Static shoulder stretches (cross-arm stretch, tricep stretch, 1 minute each side)
- Child’s pose (1 minute)
- Thoracic spine rotation stretch (1 minute each side)
