Workout of the day

We’ve got a fun twist on your typical workout with lunges and a ladder format. Get ready to test your endurance and pacing!

The workout of the day consists of:

For time:

  • 10-1 Ladder of Dumbbell Thrusters (50/35 lb or 22.5/15 kg)
  • 1-10 Ladder of Walking Lunges

Explanation: Start with 10 Dumbbell Thrusters and 1 Walking Lunge, then 9 Thrusters and 2 Lunges, 8 Thrusters and 3 lunges, and so forth until you finish at 1 Thruster and 10 Lunges.

Scaling

If you’re just starting out, decrease the dumbbell weight to 20/10 lbs (9/5 kg) and reduce the reps if needed.

If you’re an intermediate athlete, use 35/20 lbs (15/10 kg) dumbbells.

RX athletes stick with the prescribed weights and reps.

No equipment

If you don’t have dumbbells, use a backpack filled with books or water bottles for weight.

For walking lunges, you can do stepping lunges in place if space is tight.

Warmup

  • 3 rounds of:
    • 200m light jog
    • 10 Air Squats
    • 10 Arm Circles (each direction)
    • 10 Leg Swings (each leg)
  • Followed by:
    • 1 minute of Worlds Greatest Stretch per side

Cooldown

  • 3 Rounds of:
    • 30 seconds of Standing Forward Fold
    • 30 seconds of Pigeon Pose per side
    • 30 seconds of Child’s Pose
  • 2 Minute of Deep Breathing