Workout of the day
Welcome to Turbo Thursday! Get ready to conquer this intense and varied workout that will challenge your endurance, strength, and coordination. It’s the perfect blend of cardio and upper-body work designed to keep you moving and sweating. Push through each segment and be proud of every rep and meter you complete. Let’s turbocharge our Thursday!
The workout of the day consists of:
For Time:
- 2000 meter Run
- 20 Push-Ups
- 1000 meter Row
- 20 Ring Rows
- 100 Double Unders
- 20 Kipping Pull-Ups
Scaling
- For the Run, reduce to 1000 meters for beginners.
- Push-Ups can be scaled to knee Push-Ups or incline Push-Ups.
- For the Row, reduce to 500 meters for beginners.
- Substitute Ring Rows with Bent Over Dumbbell Rows (20 lbs/10 kg for women, 35 lbs/16 kg for men) if rings are not available.
- Double Unders can be scaled to 200 Single Unders or 100 Plate Hops.
- Kipping Pull-Ups can be scaled to Jumping Pull-Ups or Ring Rows.
No equipment
If you don’t have access to a rower or rings:
- Substitute the row with 1000 meters of Biking or 2 minutes of Mountain Climbers.
- Replace ring rows and kipping pull-ups with Bent Over Dumbbell Rows and Chair Dips respectively.
- Use a jump rope or simulate by performing Fast High Knees for the Double Unders.
Warmup
- 5 minutes light jog or brisk walk
- 2 sets of 10 Air Squats
- 2 sets of 10 Arm Circles (forward and backward)
- 2 sets of 5 Inchworms
- 2 minutes of Dynamic Stretching
Cooldown
- 5 minutes of walking or slow cycling
- 2 sets of 10 Standing Quad Stretch (each leg)
- 2 sets of 10 Shoulder Stretch (each arm)
- 2 minutes of Deep Breathing exercises
