Workout of the day

Get ready to fire up your engines with Turbo Tuesday Torcher! This workout will test your stamina, speed, and strength with a rep scheme designed to push your limits. Let’s crush it!

The workout of the day consists of:

3 Rounds For Time: 42-30-18 Wall Balls (20 lb/9 kg) 42-30-18 GHD Sit-ups 400m Run

Scaling

  1. For beginners or those scaling the Wall Balls:
  • Use a lighter medicine ball (10 lb / 4.5 kg or 14 lb / 6 kg)
  • Perform Thrusters with a PVC pipe or empty barbell
  1. For scaling GHD Sit-ups:
  • Perform standard sit-ups or anchored sit-ups
  • Reduce the reps to 30-20-10 if needed
  1. For running, substitute a 400m Row or 500m Bike Erg if preferred.

No equipment

  1. If you don’t have Wall Balls: Perform Goblet Squats with a dumbbell or heavy object (e.g., a full backpack)
  2. If you don’t have access to a GHD: Perform V-Ups or regular sit-ups
  3. If you can’t run outside: Substitute with 1 minute of high knees or mountain climbers per 400m run

Warmup

  1. 5 minutes easy jogging or jump rope
  2. Dynamic stretches: High Knees (1 min), Butt Kicks (1 min), Arm Circles (1 min)
  3. Mobility: Hip flexor stretch (1 min per side), Shoulder stretch (1 min per side)
  4. 2 Rounds of: 10 Air Squats 10 Sit-ups 5 Inchworms

Cooldown

  1. Slow walk or light jog for 5 minutes to bring heart rate down
  2. Static Stretches: Hamstring stretch (1 min per side), Quad stretch (1 min per side), Chest stretch (1 min), Lat stretch (1 min)
  3. 5 minutes of deep breathing and relaxation