Workout of the day

Let’s climb the pyramid and feel the burn. This one’s about symmetry and stamina. We’ve got running, pull-ups, and thrusters in a neat pattern to test your endurance and strength. Pace yourself!

The workout of the day consists of:

30 Pull-Ups 400 meters Run 15 Thrusters (95 lb / 43 kg, 65 lb / 29 kg) 800 meters Run 15 Thrusters (95 lb / 43 kg, 65 lb / 29 kg) 400 meters Run 30 Pull-Ups

Scaling

Beginners:

  • Pull-ups: Use a band or do ring rows
  • Thrusters: Scale to 45 lb (20 kg) or use dumbbells Intermediates:
  • Pull-ups: Use a band if needed
  • Thrusters: Scale to 65 lb (29 kg) or use lighter dumbbells

No equipment

Pull-Ups: Do inverted rows under a table or doorframe rows with a towel Thrusters: Hold any weighted object at shoulder height and press overhead, like a backpack or filled water jugs Run: Substitute with high knees or running in place

Warmup

3 Rounds: 10 Pass-Throughs 10 Spiderman Lunges 10 Air Squats

Cooldown

3x each: 30 sec Forward Fold 30 sec Pigeon Pose (each side) 30 sec Shoulder Stretch