Workout of the day

Get ready to attack the midweek grind with our ‘Thrash and Smash Wednesday’ WOD. This one is going to test your endurance and strength. Let’s push through 7 tough rounds and make it count!

The workout of the day consists of:

7 rounds for time of:

  • 7 Strict Handstand Push-ups
  • 7 Thrusters (100 lb / 45 kg or 70 lb / 32 kg)
  • 7 Knees to Elbows
  • 7 Deadlifts (220 lb / 100 kg or 150 lb / 68 kg)
  • 7 Burpees
  • 7 Kettlebell Swings (64 lb / 28 kg or 50 lb / 23 kg)
  • 7 Pull-Ups

Scaling

  1. Handstand Push-ups: Scale to regular push-ups or incline push-ups using a bench.
  2. Thrusters: Opt for light dumbbells or use a PVC pipe/barbell without added weight.
  3. Knees to Elbows: Perform lying knee tucks instead.
  4. Deadlifts: Reduce the weight or replace with glute bridges.
  5. Burpees: Use a step-back approach instead of a jump for lower impact.
  6. Pull-ups: Use resistance bands, or perform ring rows.

No equipment

  1. Handstand Push-ups: Perform pike push-ups from the floor.
  2. Thrusters: Use filled water bottles or heavy books.
  3. Kettlebell Swings: Use a duffle bag filled with household items.
  4. Pull-ups: Substitute with bent-over rows using household items.
  5. Deadlifts: Perform good mornings or deadlifts with a heavy backpack.

Warmup

  1. 5-minute light cardio session (jump rope, jogging, or biking)
  2. Warm-up stretches:
  • Shoulder rolls (1 minute each direction)
  • High knees (1 minute)
  • Butt kicks (1 minute)
  1. Specific warm-up:
  • 2 rounds of:
    • 5 Push-up to Downward dog
    • 10 Air squats
    • 5 Samson lunges each leg
    • 10 Scapular Pull-ups

Cooldown

  1. 5-minute walk to cool down
  2. Static stretches:
  • Tricep stretch (1 minute each side)
  • Quadriceps stretch (1 minute each side)
  • Calf stretch (1 minute each leg)
  1. Breathing exercise:
  • Deep belly breathing (inhale for 4 seconds, hold for 4, exhale for 4 for 3 minutes)