Workout of the day

Welcome to Thursday Triple Ten! This workout is designed to challenge your full body and build strength, endurance, and core stability. You’ll be sweating and smiling through these 10 rounds. Ready to jump in? Let’s crush it!

The workout of the day consists of:

10 rounds for time of:

  • 5 Pull-Ups
  • 10 Bar Dips
  • 15 Sit-Ups

Scaling

Scaling Options:

Beginners:

  1. Pull-Ups: Do Ring Rows or use pull-up bands for assistance.
  2. Bar Dips: Substitute with Bench Dips.
  3. Sit-Ups: Use an ab mat for support, or reduce the reps to 10 Sit-Ups per round.

Intermediate:

  1. Pull-Ups: Use a pull-up band for assistance if needed.
  2. Bar Dips: Use assist bands or perform on parallel bars.
  3. Sit-Ups: Perform as written, or reduce reps to 12 per round.

Advanced/RX: Perform as written.

Time Cap: 20-25 minutes.

No equipment

No Equipment:

  1. Pull-Ups: Substitute with Doorway Rows using a sturdy towel.
  2. Bar Dips: Substitute with Chair Dips using a stable chair.
  3. Sit-Ups: Perform as written.

At Home Equipment:

  1. Pull-Ups: Use a doorframe pull-up bar or sturdy tree branch.
  2. Bar Dips: Use two sturdy chairs or the edge of a countertop.
  3. Sit-Ups: Perform as written.

Warmup

  1. Foam Rolling: 5 minutes, focus on upper body.
  2. Dynamic Stretching: 5 minutes
    • Arm Circles x 10 each direction
    • PVC Pass-throughs x 10
    • Hip Circles x 10 each direction
  3. Warm-Up Set: 3 Rounds (light effort)
    • 5 Ring Rows or Pull-Up Progressions
    • 5 Bench Dips or Dip Progressions
    • 10 Hollow Rocks or Sit-Up Progressions

Cooldown

  1. Stretching: 10 minutes
    • Overhead Tricep Stretch: 1 minute each side
    • Chest Opener Stretch: 1 minute each side
    • Seated Forward Fold: 2 minutes
    • Lying Spinal Twist: 1 minute each side
  2. Foam Rolling: 5 minutes, focus on all major muscle groups