Workout of the day
Get ready for Thursday Thunder! This high-energy workout will push your cardiovascular endurance and test your strength. Perfect for all fitness levels with options to scale.
The workout of the day consists of:
5 rounds for time of:
- 400 meters Run
- 10 Burpee Box Jump Overs
- 10 Sumo Deadlift High Pull (42.5 kg / 31.5 kg)
- 10 Thrusters (42.5 kg / 31.5 kg)
- Rest 60 seconds after each round
Scaling
- Reduce the run to 200 meters
- Burpee Box Step-Overs instead of jumps
- Sumo Deadlift High Pull weight: 30 kg / 20 kg or use a kettlebell
- Thrusters weight: 30 kg / 20 kg or use dumbbells
No equipment
- Run: Substitute with 2 minutes of high knees or mountain climbers
- Box Jump Overs: Use a sturdy chair for step-ups or perform regular burpees
- Sumo Deadlift High Pull: Use a heavy backpack or filled duffel bag
- Thrusters: Use a pair of water jugs or heavy books
Warmup
- 5 minutes of light jogging or jump rope
- Dynamic stretches (5 minutes):
- Arm Circles x 10 each direction
- Leg Swings x 10 each leg
- Hip Circles x 10 each direction
- Walking Lunges x 10 each leg
- Warm-up set for main lifts:
- 5 Sumo Deadlift High Pulls with empty bar
- 5 Thrusters with empty bar
Cooldown
- 5 minutes of light jogging or walking
- Static stretches (5 minutes):
- Hamstring Stretch (30 sec each side)
- Quad Stretch (30 sec each side)
- Pigeon Pose (30 sec each side)
- Shoulder Stretch (30 sec each side)
