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