Workout of the day

Time to end the week strong with our Fierce Friday Thrusters! This workout is guaranteed to test your full body strength and cardiovascular endurance. Put in your best effort and let’s crush it together!

The workout of the day consists of:

3 rounds for time of:

  • 9 Thrusters (95 lb / 43 kg)
  • 6 Bar-Facing Burpees
  • 100 meters Walking Lunge
  • 100 meters Sprint

Scaling

  • Thrusters: Scale the weight to 65 lb / 30 kg or use a single dumbbell or kettlebell (35 lb / 16 kg)
  • Burpees: Perform step-back burpees instead of jump-back for lower impact
  • Walking Lunges: Reduce distance to 50 meters or perform stationary lunges
  • Sprint: Reduce distance to 50 meters or perform a 30-second high-knee run

No equipment

  1. Thrusters:
    • Use a pair of water-filled backpacks or gallon jugs
  2. Burpees:
    • Can be done without any modifications, just need ground space
  3. Walking Lunges and Sprints:
    • Perform lunges and sprints in place: high knees for sprint and alternating lunges

Warmup

  • 5 minutes of jogging or jump rope
  • Dynamic stretching: arm circles, leg swings, torso twists
  • 2 rounds of:
    • 10 Air Squats
    • 10 Push-ups
    • 10 Walking Lunges (no weight)

Cooldown

  • 5 minutes of easy jogging or walking
  • Static stretching: hold each for 30 seconds
    • Hamstring stretch
    • Quadriceps stretch
    • Calf stretch
    • Shoulder stretch