Workout of the day

Get ready for Running on Thrusters! Today’s workout is designed to get your heart pumping with a mix of running, upper body strength, and some leg-burning action. Push hard and go fast!

The workout of the day consists of:

Complete as many rounds as possible in 19 minutes of:

  • 400 meters Run
  • 10 Bar Dips
  • 15 Dumbbell Thrusters (35 lbs / 16 kg)

Scaling

  1. Reduce running distance to 200m.
  2. Substitute bar dips with bench dips.
  3. Use lighter dumbbells for thrusters (15-25 lbs / 7-11 kg).

No equipment

  1. Run: High Knees or Jump Rope for 2 minutes.
  2. Bar Dips: Chair Dips.
  3. Dumbbell Thrusters: Use water bottles or canned food.

Warmup

  1. 400m Easy Run or Jog
  2. 3 Rounds of:
  • 5 Inch Worms
  • 10 Arm Circles Forward
  • 10 Arm Circles Backward
  • 10 Air Squats
  1. 2 Rounds of:
  • 5 Samson Stretch (each side)
  • 5 Scapula Push-Ups
  • 5 Glute Bridges

Cooldown

  1. 400m Easy Walk or Jog
  2. 3 Rounds of:
  • 10 Hamstring Stretches (each side)
  • 10 Shoulder Dislocations with PVC
  • 10 Calf Stretches (each side)
  1. Hold Each for 30 Seconds:
  • Child’s Pose
  • Pigeon Pose (each side)
  • Forward Fold