Workout of the day

We’re shaking things up today with a descending ladder workout that spices up the classic 21-18-15-12-9-6-3 format. Get ready for a mix of thrusters and burpees with a little twist in the rounds to keep you engaged!

The workout of the day consists of:

5 rounds for time: 21-18-15-12-9 reps of Thrusters (100 lb / 45 kg) followed by 9-12-15-18-21 reps of Burpees

Scaling

  • For beginners:
    • Thrusters: Use 45 lb / 20 kg
    • Burpees: Step back instead of jumping back, or substitute with knee push-ups
  • For intermediates:
    • Thrusters: Use 75 lb / 35 kg
    • Burpees: Reduce the reps if needed, but keep the intensity

No equipment

  • No equipment:
    • Thrusters: Replace with 21-18-15-12-9 reps of air squats
    • Burpees: Do bodyweight sprawls instead

Warmup

  • 3 rounds of:
    • 30 seconds jumping jacks
    • 30 seconds arm circles
    • 10 air squats
    • 10 lunges (5 each leg)
  • Stretching:
    • Shoulder stretches (front and back)
    • Quad stretch (each leg)
    • Calf stretch

Cooldown

  • 400m walk to cool down
  • Stretching:
    • Hamstring stretch
    • Triceps stretch
    • Hip flexor stretch