Workout of the day

Buckle up, because today’s WOD is going to be one for the books! “Thruster Tuesday Mayhem” is designed to push your limits and get that heart racing. This AMRAP combines classic CrossFit movements to build strength, endurance, and get that cardio in. Ready, set, mayhem!

The workout of the day consists of:

Complete as many rounds as possible (AMRAP) in 12 minutes of:

  • 3 Thrusters (95 lbs / 43 kg)
  • 3 Kettlebell Swings (1.5 pood / 24 kg / 53 lbs)
  • 6 Burpees

Scaling

Thrusters: Scale to 65 lbs / 30 kg or use an empty barbell Kettlebell Swings: Scale to a lighter kettlebell like 16 kg / 35 lbs Burpees: Step back and step up instead of jumping

No equipment

  • Thrusters: Use a pair of heavy books or water jugs
  • Kettlebell Swings: Perform Russian twists with a heavy object like a milk jug
  • Burpees: Just do a plank to push-up for beginners

Warmup

  1. 5 min dynamic warmup: high knees, butt kicks, arm circles, leg swings
  2. Stretching: 30 sec each
  • Couch Stretch
  • Shoulder Pass-Throughs
  • Hip Flexor Stretch
  1. 3 Rounds of:
  • 5 Empty Bar Thrusters
  • 5 Kettlebell Swings (light weight)
  • 5 Burpees

Cooldown

  1. Slow jog or walk for 5 minutes to bring your heart rate down
  2. Stretching: 30 sec each
  • Forward Fold
  • Child’s Pose
  • Tricep Stretch
  • Pigeon Pose