Workout of the day
Time to dig deep! You’ve got 25 minutes to push your limits and see how far you can go. Stay strong, stay focused, and keep moving. Let’s crush it!
The workout of the day consists of:
Complete as many rounds as possible in 25 minutes of:
- 10 Thrusters (95 lb / 43 kg, or 65 lb / 29 kg)
- 10 Pull-Ups
- 10 Bar-Facing Burpees
Scaling
Thrusters:
- Beginners: Use an empty barbell or dumbbells (15 lb/7 kg).
- Intermediates: Use 65 lb/29 kg or 45 lb/20 kg.
- RX: Use 95 lb/43 kg or 65 lb/29 kg.
Pull-ups:
- Beginners: Use a resistance band for assisted pull-ups or perform ring rows.
- Intermediates: Perform jumping pull-ups.
- RX: Perform standard pull-ups.
Bar-Facing Burpees:
- Beginners: Step over the bar instead of jumping.
- Intermediates: Use regular burpees without the bar-facing component.
- RX: Perform bar-facing burpees.
No equipment
Thrusters:
- Use a heavy household item like a backpack filled with books.
Pull-ups:
- Use a sturdy table for bodyweight rows or a door frame pull-up bar.
Bar-Facing Burpees:
- Perform regular burpees or use a broomstick on two elevated surfaces (like chairs) to simulate the barbell.
Warmup
- 3-minute light jog or jump rope
- 2 rounds of the following:
- 10 Air Squats
- 10 PVC Pipe Pass-Throughs
- 10 Push-Ups
- 2 minutes of dynamic stretching focusing on shoulders, hips, and legs.
Cooldown
- 3-minute walk to lower heart rate
- 2 rounds of the following stretches (hold each for 20-30 seconds):
- Pigeon pose (each side)
- Shoulder stretch (each side)
- Quad stretch (each side)
- Hamstring stretch
