Workout of the day

Ready to unleash your inner beast? Dive into this adrenaline-pumping WOD that will challenge your power, strength, and endurance. Get ready for intense thrusters, pull-ups, and box jumps—gear up for Thruster Friday Fury!

The workout of the day consists of:

5 Rounds for Time:

  • 10 Thrusters (115 lb / 52.5 kg)
  • 15 Pull-ups
  • 20 Box Jumps (24" / 20")

Scaling

  1. Thrusters: Scale to 35 kg (75 lb) or 40 kg (90 lb) as needed.
  2. Pull-ups: Scale to banded pull-ups or jumping pull-ups as needed.
  3. Box Jumps: Scale to step-ups or a lower box (12"/18") if needed.

No equipment

  1. Thrusters: Substitute Dumbbells or Kettlebells if you don’t have a barbell (25 lb / 12 kg dumbbells).
  2. Pull-ups: Use a sturdy doorframe for modified pull-ups or perform bent-over rows with household items (filled backpack).
  3. Box Jumps: Use a sturdy chair, bench, or a stack of books for step-ups.

Warmup

3 Rounds of the following warm-up circuit:

  • 200m Jog or Row
  • 10 Air Squats
  • 10 Push-Ups
  • 10 PVC Pass-Throughs
  • 10 Scapular Pull-Ups Stretching:
  • Shoulder Stretch (30 seconds each side)
  • Hip Flexor Stretch (30 seconds each side)
  • Calf Stretch (30 seconds each side)

Cooldown

3 Rounds of the following cool down and stretch routine:

  • 400m Walk or Slow Row
  • 10 Downward Dogs
  • 10 Child’s Pose
  • 10 Pigeon Pose (each side) Stretching:
  • Tricep Stretch (30 seconds each side)
  • Quad Stretch (30 seconds each side)