Workout of the day

Alright, time to turn up the heat! This workout is all about combining strength and speed. We’ve got kettlebell thrusters and running on repeat to keep your heart pumping and your legs burning. Push through the thrusters, then hit the run like you’re chasing a new PR. Stay strong, stay focused, and get after it. Let’s crush this!

The workout of the day consists of:

For time: 21 Kettlebell Thrusters (36 lbs / 16 kg or 18 lbs / 8 kg) 300 meter Run 18 Kettlebell Thrusters (36 lbs / 16 kg or 18 lbs / 8 kg) 300 meter Run 15 Kettlebell Thrusters (36 lbs / 16 kg or 18 lbs / 8 kg) 300 meter Run

Scaling

  1. Kettlebell Thrusters:
    • Beginners: Reduce weight to 26 lbs / 12 kg or 13 lbs / 6 kg
    • Intermediate: Use same weight but perform sets of 7 thrusters with rest between
  2. Run:
    • Beginners: Reduce to 150 meters
    • Intermediate: Reduce to 200 meters

No equipment

  1. Kettlebell Thrusters: Use a single dumbbell, performing the thrusters with both hands holding the dumbbell
  2. If no weights: Perform Jumping Air Squats instead (21, 18, 15 reps respectively)
  3. Running Alternatives: High Knees in place for 2 minutes or Jump Rope for 2 minutes

Warmup

  1. 400 meter Jog
  2. 5 minutes Dynamic Stretching (arm circles, leg swings, trunk twists)
  3. 2 Rounds of:
  • 10 Air Squats
  • 10 PVC Pass-Throughs
  • 10 Scapular Push-Ups

Cooldown

  1. 400 meter Walk to cool down
  2. 3 minutes Static Stretching (quads, hamstrings, shoulders)
  3. 2 rounds of:
  • Child’s Pose for 30 seconds
  • Pigeon Pose for 30 seconds (each leg)