Workout of the day

Get ready to ignite your entire body with our Full-Body Firestorm Friday workout! We’ve designed this WOD to challenge your strength, endurance, and explosive power all in one go. Push your limits and see how many rounds you can complete in 16 minutes!

The workout of the day consists of:

Complete as many rounds as possible in 16 minutes of:

  • 10 Thrusters (70% RM)
  • 10 Handstand Push-ups
  • 15 Kettlebell Swings (1.5 pood / 1 pood)
  • 10 Ball Slams

Scaling

  1. Thrusters:
    • Beginners: Use a lighter barbell or dumbbells (50 lbs / 25 kg).
    • Intermediates: Use 60% RM.
  2. Handstand Push-ups:
    • Beginners: Pike push-ups with feet on a box or regular push-ups.
    • Intermediates: Handstand push-ups with an abmat or two under the head.
  3. Kettlebell Swings:
    • Beginners: Use a lighter kettlebell (25 lbs / 12 kg).
    • Intermediates: Use 1 pood.
  4. Ball Slams:
    • Beginners: Use a lighter ball (10 lbs / 5 kg).
    • Intermediates: Use a 15 lbs / 7 kg ball.

No equipment

  1. Thrusters:
    • Use filled backpacks or water jugs as weights.
  2. Handstand Push-ups:
    • Feet-elevated pike push-ups or regular push-ups.
  3. Kettlebell Swings:
    • Use a heavy backpack or a bag filled with books.
  4. Ball Slams:
    • Use a sturdy bag filled with soft weight (e.g., rice bags).

Warmup

  1. 5 minutes of light cardio (jogging or rowing)
  2. Dynamic stretching (high knees, butt kicks, arm circles, leg swings, etc.)
  3. 2 rounds of:
    • 10 PVC pass-throughs
    • 10 Air squats
    • 10 Scapula push-ups
    • 10 Russian kettlebell swings (lightweight)
    • 5 Inchworms

Cooldown

  1. 5 minutes of light jogging or walking
  2. Static stretching:
    • Hamstring stretch: 1 minute per leg
    • Shoulder stretch: 1 minute per arm
    • Quadriceps stretch: 1 minute per leg
    • Chest opener stretch: 1 minute
    • Lat stretch: 1 minute per side
  3. Deep breathing exercises: 2-3 minutes