Workout of the day

Let’s kick off the new year with an intense yet fun workout to set the tone for 2025! Get ready for a mix of strength, endurance, and explosive movements. This workout is designed to challenge you but can be scaled to match your current fitness level. Let’s crush it together!

The workout of the day consists of:

3 rounds for time:

• 15 Thrusters (95 lbs / 43 kgs)
• 15 Pull-Ups
• 15 Box Jumps (24 inch / 61 cm)

Scaling

• Thrusters: Reduce weight to 65 lbs / 29.5 kgs or use a PVC pipe
• Pull-Ups: Use a resistance band or do jumping pull-ups
• Box Jumps: Step-ups onto a stable surface

No equipment

• Thrusters: Use water bottles or do air squats
• Pull-Ups: Do bodyweight rows under a sturdy table
• Box Jumps: Use stairs or a sturdy chair

Warmup

3 rounds:

• 1 minute jogging in place
• 10 air squats
• 10 push-ups
• 10 jumping jacks
• 10 leg swings (5 each side)

Cooldown

3 rounds:

• 1 minute walking in place
• 5 Cat-Cow Stretches
• 10 Forward Folds
• 10 Shoulder Circles (5 each side)
• 1 minute deep breathing