Workout of the day

Get ready to push your limits with ‘Thruster Thunder!’ This workout combines powerful thrusters with challenging bar-facing burpees to test your strength and endurance. Let’s crush this WOD together!

The workout of the day consists of:

For time: 15-12-9:

  • Thrusters (115 lbs / 52 kg)
  • Bar-Facing Burpees

Scaling

Thrusters:

  • Intermediate: 95 lbs / 43 kg
  • Beginner: 65 lbs / 29 kg Bar-Facing Burpees:
  • Intermediate & Beginner: Burpees without the bar-facing component

No equipment

Thrusters:

  • Use a pair of heavy books or gallon water bottles Bar-Facing Burpees:
  • Regular burpees

Warmup

3 rounds:

  • 10 jumping jacks
  • 10 air squats
  • 5 inchworms
  • 5 Samson lunges (each side)

Cooldown

2 rounds:

  • 1 minute forward fold
  • 1 minute seated hamstring stretch
  • 1 minute pigeon pose (each side)
  • 30 sec wrist stretches