Workout of the day

We’re going to keep it simple but spice it up a bit. This one’s all about pushing through consistently. We’ve kept the essence but added some variety to keep things interesting.

The workout of the day consists of:

7 Rounds for time of:

  • 7 Dumbbell Thrusters (35 lb/15 kg each hand)
  • 7 Burpees
  • 7 Chest-to-Bar Pull-Ups

Scaling

  1. Whiteboard Assist Pull-Up instead of Chest-to-Bar Pull-Ups for those not able to do them all
  2. Use lighter dumbbells for the Thrusters or substitute with just one dumbbell held with both hands.
  3. To reduce difficulty, perform push-ups on knees.

No equipment

  1. Substitute Thrusters with jump squats if you don’t have dumbbells.
  2. Instead of burpees, do inchworms where you walk your hands out to a push-up position and then walk them back in to stand up.
  3. For pull-ups, use a sturdy broomstick between two chairs for bodyweight rows.

Warmup

  1. 400m easy jog or 2 mins high knees in place
  2. 3 rounds of:
    • 10 Air Squats
    • 10 Push-Ups
    • 10 Jumping Jacks
  3. Stretch:
    • Shoulder circles: 10 forward, 10 backward
    • Leg swings: 10 each leg forward and backward
    • PVC pipe pass-throughs: 10 reps

Cooldown

  1. Walk or lightly jog for 400m or 2 minutes on the spot
  2. Stretch:
    • Child’s Pose: Hold for 1 minute
    • Pigeon Stretch: Hold each side for 1 minute
    • Triceps Stretch: Hold each side for 30 seconds
    • Shoulder Stretch: Hold each side for 30 seconds