Workout of the day

We’re putting your legs and lungs to work today! This one’s tough, but you’ll feel incredible when you push through each round. Focus on your breath and keep moving. Let’s get it.

The workout of the day consists of:

5 rounds for time:

  • 250 meters Row
  • 10 Thrusters (95/65 lb | 42.5/29.5 kg)
  • 15 V-Ups
  • 20 Box Jump Overs (24/20 in | 61/51 cm)

Scaling

  • Thrusters: Reduce weight to 65/45 lb (29.5/20.5 kg) or use Dumbbells (25/15 lb | 11.5/7 kg)
  • V-Ups: Substitute with Sit-Ups
  • Box Jump Overs: Lower height to 20/16 in (51/41 cm) or step overs
  • Reduce rounds to 3 or 4 if needed

No equipment

  • Row: Substitute with 200m Run or High Knees in place
  • Thrusters: Use any weighted object (backpack filled with books) or do Air Squats
  • V-Ups: Substitute with Tuck-Ups or Crunches
  • Box Jump Overs: Use a sturdy chair or step for Step-Ups

Warmup

3 rounds (not for time):

  • 200m Jog or Row
  • 10 PVC Pass-Throughs
  • 10 Air Squats
  • 5 Inchworms
  • 10 Scap Pull-Ups
  • 10 Lunges

Cooldown

  • 2 minutes Couch Stretch (each leg)
  • 2 minutes Downward Dog
  • 1 minute Child’s Pose
  • 1 minute Pigeon Stretch (each leg)