Workout of the day
Welcome to Thursday Thunder! Today’s WOD is designed to test your endurance and strength with a mix of push-ups, running, and air squats. Push through those 7 rounds and aim for a strong finish!
The workout of the day consists of:
7 rounds for time of:
- 10 Push-Ups
- 100 meters Run
- 10 Air Squats
Scaling
- Push-Ups: Scale to knee push-ups for beginners.
- Run: Scale to 50 meters for those who need a lower impact option.
- Air Squats: Reduce to 5 reps or perform sit-to-stand from a chair if necessary.
No equipment
- Push-Ups: Perform on your knees or do incline push-ups against a sturdy surface like a table or bench.
- Run: Substitute running with high knees in place.
- Air Squats: Perform sit-to-stand from a chair or do squats against a wall.
Warmup
5-minute light jog or brisk walk
- 10 arm circles forwards and backwards
- 10 leg swings each leg
- 10 inchworms
- 20 seconds World’s Greatest Stretch each side.
Cooldown
- 3-minute walk
- 30 seconds hamstring stretch each side
- 30 seconds calf stretch each side
- 30 seconds chest stretch each side
- 10 deep breaths in child’s pose.
