Workout of the day

Get ready for Thruster Thursday! This WOD is designed to challenge your upper body strength, core stability, and cardiovascular endurance. Five rounds of intense exercises that will leave you feeling accomplished and stronger. Let’s crush this together!

The workout of the day consists of:

5 rounds for time of:

  • 10 meters Handstand Walks
  • 20 Front Squats (70 lb / 95 lb or 32 kg / 43 kg)
  • 10 meters Handstand Walks
  • 20 Burpees

Scaling

  1. Handstand Walks: Substitute with Wall Walks or Pike Handstand Push-ups.
  2. Front Squats: Scale the weight down to 35 lb / 50 lb or 16 kg / 23 kg.
  3. Burpees: Perform step-back burpees instead of jump-back if needed.

No equipment

  1. Handstand Walks: Substitute with wall walk-ups or shoulder taps.
  2. Front Squats: Use a backpack filled with books or water bottles instead of a barbell.
  3. Burpees: No equipment needed, simply perform on a flat surface.

Warmup

  1. Samson Stretch - 1 minute on each side
  2. Arm Circles - 30 seconds each direction
  3. Wrist Stretch - 1 minute on each side
  4. Overhead Squat with PVC - 10 reps
  5. Burpee flow - 5 reps

Cooldown

  1. Seated Forward Fold - 1 minute
  2. Child’s Pose - 2 minutes
  3. Wrist Stretch - 1 minute on each side
  4. Shoulder Stretch - 1 minute on each side
  5. Quad Stretch - 1 minute on each side