Workout of the day

It’s Thunderous Thursday, and we’re diving into a high-energy WOD that will push your cardio and strength to new levels! Get ready for a five-round battle of running, overhead squats, and sumo deadlift high pulls. Adjust the weights and movements if needed, and let’s thunder through this workout together!

The workout of the day consists of:

5 rounds for time of:

  • 800 meters Run
  • 25 Overhead Squats (75 lb / 34 kg)
  • 25 Sumo Deadlift High Pull (75 lb / 34 kg)

Scaling

  1. Run: Scale to 400 meters if 800 meters is too challenging.
  2. Overhead Squats: Use a lighter weight (45 lb / 20 kg) or perform Air Squats if flexibility is an issue.
  3. Sumo Deadlift High Pull: Use a lighter weight (45 lb / 20 kg) or perform Sumo Deadlift without the high pull motion for shoulder issues.

No equipment

If you don’t have a barbell:

  1. Overhead Squats: Use a broomstick or any light rod for practice or perform Air Squats.
  2. Sumo Deadlift High Pull: Use a backpack filled with books or water jugs to mimic the movement, or perform Bodyweight Good Mornings for similar hamstring engagement.

Warmup

  1. 5 minutes of light jogging or skipping rope
  2. Dynamic Stretching:
  • Arm Circles (1 minute)
  • Leg Swings (1 minute per leg)
  • Hip Circles (1 minute)
  1. Warm-up Drills:
  • 10 PVC Pipe Overhead Squats
  • 10 PVC Pipe Sumo Deadlift High Pulls
  • 400 meter run at a moderate pace

Cooldown

  1. Light jog or walk for 5 minutes to bring your heart rate down
  2. Static Stretching:
  • Hamstring Stretch (1 minute per leg)
  • Shoulder Stretch (1 minute per arm)
  • Quad Stretch (1 minute per leg)
  • Calf Stretch (1 minute per leg)
  1. Deep Breathing Exercises (2 minutes)