Workout of the day

Get ready to feel the thunder on this intense Tuesday! With a combination of cardio, body weight, and weightlifting movements, this workout will challenge your entire body and test your endurance. Whether you’re a beginner, intermediate, or RX athlete, we’ve got scaling options to make sure everyone gets a kick out of this session. Let’s get moving and crush this WOD together!

The workout of the day consists of:

For time:

  • 80 Double Unders
  • 50 Air Squats
  • 25 Push Jerks (95 lb / 43 kg)
  • 40 Double Unders
  • 30 Air Squats
  • 15 Push Jerks (95 lb / 43 kg)
  • 20 Double Unders
  • 20 Air Squats
  • 10 Push Jerks (95 lb / 43 kg)

Scaling

Scale Options

For Beginners:

  • 80 Single Unders (or 60 seconds of jogging in place)
  • 40 Air Squats
  • 20 Push Jerks (65 lb / 29.5 kg)
  • 40 Single Unders (or 30 seconds of jogging in place)
  • 20 Air Squats
  • 10 Push Jerks (65 lb / 29.5 kg)
  • 20 Single Unders (or 20 seconds of jogging in place)
  • 10 Air Squats
  • 5 Push Jerks (65 lb / 29.5 kg)

For Intermediates:

  • 80 Single Unders
  • 45 Air Squats
  • 22 Push Jerks (75 lb / 34 kg)
  • 40 Single Unders
  • 25 Air Squats
  • 12 Push Jerks (75 lb / 34 kg)
  • 20 Single Unders
  • 15 Air Squats
  • 8 Push Jerks (75 lb / 34 kg)

No equipment

Alternatives for Those Without Equipment

  • Substitute Double Unders with High Knees (1:1 ratio for time, e.g., 80 High Knees instead of 80 Double Unders)
  • Substitute Push Jerks with Pike Push-Ups or regular Push-Ups

Warmup

  1. 5-minute easy jog or jump rope
  2. Dynamic stretches (hip circles, arm swings, and leg swings)
  3. 2 rounds of:
    • 10 PVC Pass-Throughs
    • 10 Air Squats
    • 10 Scapular Push-Ups
    • 5 Inchworms with Push-Up

Cooldown

  1. 2-minute slow walk
  2. Static Stretches:
    • Hamstring Stretch (1 minute per side)
    • Quad Stretch (1 minute per side)
    • Shoulder Stretch (1 minute per side)
  3. Deep Breathing Exercises (2-3 minutes)