Workout of the day

Ready to crush your Thursday workout? Dive into this intense Tabata-style WOD designed to get your heart racing and muscles burning. Whether you’re a beginner or a seasoned athlete, Thursday Tabata Thrash will challenge you and leave you feeling accomplished. Let’s get after it!

The workout of the day consists of:

8 one-minute rounds of Tabata intervals:

  • 40 seconds Walking Lunges
  • 20 seconds Jumping Jacks
  • 40 seconds Push-Ups
  • 20 seconds Jumping Jacks
  • 40 seconds Plank
  • 20 seconds Jumping Jacks
  • 40 seconds Sit-Ups
  • 20 seconds Jumping Jacks
  • 40 seconds Mountain Climbers
  • 20 seconds Jumping Jacks
  • 40 seconds Air Squats
  • 20 seconds Jumping Jacks

Scaling

For beginners:

  1. Walking Lunges: reduce to 20 seconds, rest 40 seconds
  2. Push-Ups: perform on knees
  3. Plank: perform on knees
  4. Mountain Climbers: slow down pace
  5. Air Squats: perform assisted using a wall or chair

For intermediate athletes:

  1. Reduce the intervals to 30 seconds work, 30 seconds rest for a slightly shorter WOD.

No equipment

If you don’t have equipment or prefer bodyweight exercises:

  1. Walking Lunges: use a backpack with books for added weight
  2. Push-Ups: perform against a wall or elevated surface if needed
  3. Plank: use a sturdy chair for elbow plank
  4. Air Squats: hold a heavy book or household item to add resistance

Warmup

  1. 5 minutes of light cardio (jogging or brisk walking)
  2. Dynamic stretches: a. Arm circles – 1 minute b. Leg swings – 1 minute (each leg) c. Hip circles – 1 minute d. Walking lunges – 1 minute e. Inch Worms – 1 minute

Cooldown

  1. Light jogging or walking for 3-5 minutes to bring the heart rate down.
  2. Stretching: a. Hamstring stretch – 1 minute each leg b. Quad stretch – 1 minute each leg c. Shoulder stretch – 1 minute each arm d. Child’s Pose – 2 minutes e. Cobra Pose – 2 minutes