Workout of the day

We’re stepping it up with a twist on the classic 21-15-9 format. Get ready to push through thrusters, pull-ups, and add a bit of lower body action with box jumps.

The workout of the day consists of:

3 rounds for time of:

  • 21-15-9 reps of:
    • Dumbbell Thrusters (50/35 lb or 22.5/15 kg)
    • Pull-Ups
    • Box Jumps (24"/20" or 60 cm/50 cm)

Scaling

  • For Dumbbell Thrusters: use 35/20 lb (15/9 kg) or do air squats if needed
  • For Pull-Ups: use a band for assistance or do ring rows
  • For Box Jumps: step-ups are a good alternative

No equipment

  • Thrusters: use a heavy backpack or water jugs
  • Pull-Ups: use a sturdy table for body rows or do bent-over rows with household items
  • Box Jumps: find a sturdy chair or bench for step-ups

Warmup

  • 5 min light jog or jump rope
  • 10 PVC pass-throughs
  • 10 air squats
  • 10 scapular pull-ups

Cooldown

  • 5 min walk or slow jog
  • 2 min hamstring stretch
  • 2 min shoulder stretch
  • 1 min calf stretch