Workout of the day

Get ready to ignite your Thursday with this high-energy WOD! This turbocharged workout is designed to test your strength, stamina, and agility. Whether you’re a seasoned athlete or just starting out, there are scalable options to ensure everyone gets a fantastic sweat session. Gear up and let’s blaze through this together!

The workout of the day consists of:

5 rounds for time of:

  • 10 Back Squats (133 lb / 60 kg for men, 89 lb / 40 kg for women)
  • 50 Double Unders (if you can’t do double unders, do 100 single unders)
  • 400 meters Run
  • 50 Jumping Jacks

Scaling

  1. For beginners, reduce the weight of the back squats to a comfortable load (e.g., 45 lb / 20 kg)
  2. For those with limited jump rope skills, increase the number of single unders instead of double unders
  3. Reduce the number of rounds to 3-4 if necessary

No equipment

  1. If you don’t have a barbell, perform bodyweight squats or use any household item equivalent in weight (like a loaded backpack)
  2. If you don’t have a jump rope, perform penguin taps (jump up and tap your hips twice while in the air) instead of double unders
  3. If you can’t run outside, run in place or substitute with high knees or mountain climbers

Warmup

  1. 5 minutes of light jogging or brisk walking
  2. Dynamic stretches (leg swings, arm circles, hip rotations)
  3. 2 rounds of:
    • 10 Bodyweight Squats
    • 10 High Knees
    • 10 Jumping Jacks

Cooldown

  1. 5 minutes of walking to lower the heart rate
  2. Static stretching:
    • Hamstrings (hold for 30 seconds each side)
    • Quadriceps (hold for 30 seconds each side)
    • Calves (hold for 30 seconds each side)
    • Shoulders and triceps (hold for 30 seconds each side)