Workout of the day
Ready for a midweek challenge to keep the momentum going? Whiplash Wednesday is designed to test your endurance, strength, and explosive power. Push through these rounds with determination, and remember, every rep brings you one step closer to being a stronger you! Get ready to conquer this workout and leave everything on the floor.
The workout of the day consists of:
5 rounds for time of:
- 400 meters Run
- 15 Thrusters (75 lb / 55 lb) [34 kg / 25 kg]
- 10 Burpees
Scaling
- Thrusters:
- Beginners: 45 lb / 35 lb (20 kg / 15 kg) or use just the barbell
- Intermediates: 65 lb / 45 lb (29 kg / 20 kg)
- Running:
- Beginners: 200-300 meters
- Intermediates: 300-400 meters
- Burpees:
- Beginners: 5-7 reps
- Intermediates: 7-10 reps
No equipment
- Thrusters: Use filled backpacks or any weighted household items
- Run: Substitute with high knees or jumping jacks for equivalent time, approximately 2 minutes
- Burpees: Regular burpees can be modified by stepping back instead of jumping back into the plank position
Warmup
- 3-Minute Easy Jog or High Knees in Place
- 2 Rounds of: a. 10 Air Squats b. 10 Arm Circles (5 forward, 5 backward) c. 5 Inch Worms with a Push-up d. 5 Lunges (each leg)
- Stretching: a. Quad Stretch (30 seconds each side) b. Hamstring Stretch (30 seconds each side) c. Shoulder Stretch (30 seconds each side)
Cooldown
- 200 meters walk to cool down the heart rate
- 2 Rounds of: a. Cat-Cow Stretch (5 reps) b. Pigeon Pose (30 seconds each side) c. Child’s Pose (30 seconds)
- Stretching: a. Calf Stretch (30 seconds each side) b. Triceps Stretch (30 seconds each side)