Workout of the day

Today’s WOD, ‘Thursday Thruster Grind’, is designed to test your endurance and strength! We’ll be swapping out the rower for a run and mixing up the repetitions to keep things intense yet achievable. Let’s get ready to grind through it together!

The workout of the day consists of:

For Time:

  • 800 meters Run
  • 50 Burpees
  • 30 Wall Balls (20/14 lbs or 9/6 kg)
  • 40 V ups
  • 30 Ring Dips

Scaling

  1. Modify 800m run to 400 meters
  2. Substitute push-ups for ring dips if needed
  3. Use a lighter med ball for wall balls

No equipment

  1. Substitute running with 80 high knees in place
  2. Use a water jug or any other weighted object for wall balls
  3. Substitute ring dips with chair dips

Warmup

  1. Jog or brisk walk for 400 meters
  2. 10 minutes of dynamic stretching (hip circles, leg swings, arm circles, etc.)
  3. 3 rounds of: 10 air squats, 10 lunges (5 per leg), 10 push-ups

Cooldown

  1. 5 minutes of light jogging or walking
  2. 5 minutes of static stretching, focusing on hamstrings, quads, shoulders, and triceps