Workout of the day

Get ready to challenge your endurance and strength with this high-intensity workout! This WOD is designed to push your limits with a combination of thrusters and burpees. Prepare to sweat and feel the burn!

The workout of the day consists of:

7 rounds for time of: 21-18-15-12-9-6-3

  • Thrusters: 95 lb (43 kg) / 65 lb (29 kg)
  • Burpees Bar-Facing

Scaling

  1. For Thruster weights:
    • Beginners: 45 lb (20 kg), 35 lb (16 kg)
    • Intermediates: 65 lb (29 kg), 45 lb (20 kg)
  2. Reduce to 5 rounds for beginners.
  3. Substitute bar-facing burpees with regular burpees if stepping over the bar is too challenging.

No equipment

  1. For Thrusters:
    • Use a pair of dumbbells or kettlebells if you do not have a barbell (20 lb or 9 kg each for men, 15 lb or 7 kg each for women)
    • Use a backpack filled with books
  2. For Bar-Facing Burpees:
    • Regular Burpees
    • Tuck Jumps

Warmup

  1. 5 minutes of light cardio (jogging, rowing, or jump rope)
  2. Dynamic stretches:
    • Arm circles (1 minute each direction)
    • Leg swings (1 minute each leg)
    • Hip circles (1 minute each direction)
    • Spiderman lunges (1 minute)
  3. 2 rounds of:
    • 10 PVC pass-throughs
    • 10 air squats
    • 5 inchworms with a push-up

Cooldown

  1. 5 minutes of light jogging or walking
  2. Static stretches:
    • Hamstring stretch (1 minute each leg)
    • Quad stretch (1 minute each leg)
    • Shoulder stretch (1 minute each arm)
    • Child’s pose (2 minutes)