Workout of the day

Are you ready for a full-body blast? Today’s “Terrific Thursday Burner” is a high-intensity workout designed to test your endurance, strength, and explosiveness. We’ve got a bit of running, squatting, jumping, and full-on burpees to really get that heart rate soaring. Push through and give it your all; you’ll feel amazing afterward!

The workout of the day consists of:

For Time:

  • 800 meters Run
  • 30 Overhead Squats (45 lb / 20.5 kg, 30 lb / 13.5 kg)
  • 30 Box Jumps (24 inches, 20 inches)
  • 30 Goblet Squats (35 lb / 15.5 kg, 20 lb / 9 kg)
  • 30 Burpees
  • 800 meters Run

Scaling

  • Running: Reduce to 400 meters or substitute with 500 meters rowing or 1 km cycling.
  • Overhead Squats: Use a PVC pipe, broomstick, or empty barbell (15 lbs / 7 kg) for beginners.
  • Box Jumps: Perform step-ups instead, using a lower height if needed.
  • Goblet Squats: Reduce weight or perform air squats.
  • Burpees: Step back instead of jumping back and do push-ups on knees if needed.

No equipment

  • Running: High knees or jump rope for equivalent time.
  • Overhead Squats: Air squats, holding a broomstick or towel.
  • Box Jumps: Use a sturdy chair or step.
  • Goblet Squats: Hold a heavy backpack or any household item with weight.
  • Burpees: Half burpees (omit push-up), or squat thrusts.

Warmup

  • 400m Easy Jog
  • 2 Rounds of:
    • 10 PVC Pipe Pass-Throughs
    • 10 Air Squats
    • 10 Box Step-Ups
    • Dynamic Stretching: Hip Circles, Leg Swings, Arm Circles

Cooldown

  • 400m Easy Walk
  • 2 Rounds of:
    • 30 seconds Couch Stretch (each side)
    • 30 seconds Hamstring Stretch (each side)
    • 30 seconds Shoulder Stretch (each side)
    • 1-minute Child’s Pose