Workout of the day
Get ready for the Tuesday Turbo Grinder, a full-body, high-intensity WOD designed to test your strength, endurance, and stamina! This workout combines heavy lifts with cardio elements to give you a comprehensive training session. Stay sharp and push through each segment!
The workout of the day consists of:
For time:
- 21 Thrusters (95 lb / 43 kg)
- 800 meters Run
- 30 Kettlebell Swing (1.5 poods / 24 kg)
- 30 Pull-Ups, 50 Double Unders
- 50 Sit-Ups
- 400 meters Run
- 30 Box Jump (24 inches / 60 cm)
- 30 Wall Balls (20 lb / 9 kg)
Scaling
- Thrusters: Scale weight to 65 lb / 29 kg or use dumbbells (25 lb / 11 kg each).
- Kettlebell Swings: Scale weight to 1 pood / 16 kg.
- Pull-Ups: Use a band for assistance or perform jumping pull-ups.
- Double Unders: Scale to 100 single unders.
- Box Jump: Scale to 20 inches / 50 cm or perform step-ups.
- Wall Ball: Scale weight to 14 lb / 6 kg.
No equipment
- Thrusters: Use water-filled backpacks or perform bodyweight air squats.
- Kettlebell Swings: Use a heavy backpack or perform Russian twists with a household object.
- Pull-Ups: Perform inverted rows using a sturdy table.
- Double Unders: Perform high knees.
- Box Jumps: Use any safe, elevated surface like a sturdy chair.
- Wall Ball: Use a heavy ball (like a basketball) or perform bodyweight thrusters.
Warmup
5 minutes of easy jogging or jump rope to get the blood flowing, then:
- 10 Arm Circles (forward and backward)
- 10 Leg Swings (each leg)
- 20 Walking Lunges
- 10 Spiderman Stretch (each side)
- 10 Air Squats
Cooldown
- 800-meter easy jog or walk
- 1 minute Child’s Pose
- 1 minute Seated Forward Fold
- 2 minutes Pigeon Stretch (each side)
- 1 minute Quad Stretch (each side)
