Workout of the day

Let’s tackle some serious endurance work today! “Thirsty Thursday Grind” is a brutal mix of running, strength, and bodyweight exercises designed to test your grit and determination. This is your chance to really push your limits! Get ready to sweat, push your boundaries, and finish stronger than you started. Let’s grind!

The workout of the day consists of:

7 rounds for time of:

• 400 meters Run
• 21 Walking Lunges
• 15 Pull-Ups
• 9 Burpees

Scaling

• Reduce the rounds to 4-5 instead of 7
• Modify walking lunges to stationary lunges
• Use banded pull-ups or ring rows instead of pull-ups
• Step back burpees instead of regular burpees

No equipment

• Substitute the run with jumping jacks or high knees if running space is not available
• Perform air squats instead of walking lunges if space is limited
• If you don’t have a pull-up bar, substitute with bent over rows using household items (e.g., filled backpacks)

Warmup

• 5 minutes of light jogging or brisk walking
• Dynamic stretching (leg swings, arm circles)
• 10 Walking Lunges (no weights)
• 10 Pull-Ups or Ring Rows
• 5 Burpees

Cooldown

• 400 meters easy jog or walk
• Static stretching (hamstrings, quads, shoulders, back)
• 5 minutes of deep breathing and relaxation