Workout of the day

Are you ready to tackle the ultimate test of strength and endurance? Today’s “Triumphant Tuesday” WOD will push you to your limits with a combination of thrusters and pull-ups designed to build explosive power and upper body strength. Scale as needed and give it your all!

The workout of the day consists of:

5 rounds for time of:

  • 30 Thrusters (45 lbs / 20 kg)
  • 20 Pull-Ups
  • 25 Thrusters (45 lbs / 20 kg)
  • 15 Pull-Ups
  • 20 Thrusters (45 lbs / 20 kg)
  • 10 Pull-Ups
  • 15 Thrusters (45 lbs / 20 kg)
  • 5 Pull-Ups
  • 10 Thrusters (45 lbs / 20 kg)
  • 5 Pull-Ups

Scaling

  • Thrusters: reduce weight to 30 lbs / 14 kg or use an empty bar
  • Pull-Ups: Use a band for assistance or perform ring rows instead

No equipment

  • Thrusters: Use water jugs or a backpack filled with books as weight
  • Pull-Ups: Perform bodyweight rows under a sturdy table or do inverted rows using a broomstick between two chairs

Warmup

  1. 5 min light jog or jump rope
  2. Dynamic stretching (Leg swings, Arm circles, Trunk twists)
  3. 2 rounds of: 10 Air Squats, 10 Push-Ups, 10 PVC Pipe Pass-Throughs

Cooldown

  1. 5 min light jog or walk
  2. Static stretching: Hold each for 20-30 seconds
    • Hamstring Stretch
    • Chest Stretch
    • Shoulder Stretch
    • Quad Stretch