Workout of the day

What’s up athletes! ‘Thirsty Thursday Turbo’ is ready to get your heart pumping and muscles burning. We’ve got a high-intensity 12-minute AMRAP (as many rounds as possible) that will challenge your upper body, agility, and explosive power. Let’s dive in and crush it!

The workout of the day consists of:

Complete as many rounds as possible in 12 minutes of:

  • 10 Pull-Ups
  • 10 Lateral Jump Over Barbell
  • 10 Kettlebell Snatch (5 each arm, 53 lbs / 24 kg, 35 lbs / 16 kg)

Scaling

  1. Pull-Ups: Use a resistance band for assistance or perform ring rows.
  2. Lateral Jump Over Barbell: Perform lateral hops over a line or small object.
  3. Kettlebell Snatch: Use a lighter kettlebell or perform a kettlebell swing instead.

No equipment

For those without equipment:

  1. Pull-Ups: Substitute with bodyweight rows using a sturdy table edge.
  2. Lateral Jump Over Barbell: Perform lateral hops over a rolled-up towel or pillow.
  3. Kettlebell Snatch: Substitute with a single-arm dumbbell snatch using a household item like a filled water bottle or jug.

Warmup

  1. 5 minutes of light jogging or brisk walking
  2. Dynamic stretches: Arm circles, leg swings, and torso twists (1 minute each)
  3. 2 rounds of: 10 air squats, 10 push-ups, 10 sit-ups

Cooldown

  1. 3 minutes of slow jogging or walking to bring the heart rate down
  2. Stretching exercises:
    • Shoulder stretch (1 minute each side)
    • Hamstring stretch (1 minute each side)
    • Hip flexor stretch (1 minute each side)
    • Lower back stretch (1 minute)
  3. Deep breathing exercises (2 minutes)