Workout of the day

Today’s workout will test your strength and stamina with a mix of thrusters and pull-ups. Push through and aim for consistency in your pace.

The workout of the day consists of:

3 Rounds for Time:

  • 21 Dumbbell Thrusters (2x 35 lb / 15 kg)
  • 15 Pull-Ups
  • 9 Burpees

Scaling

  • For beginners: Use 15 lb / 7 kg dumbbells for thrusters and do band-assisted pull-ups
  • For intermediates: Use 25 lb / 11 kg dumbbells for thrusters and do jumping pull-ups if needed
  • For RX: Use 35 lb / 15 kg dumbbells for thrusters and standard pull-ups

No equipment

  • No dumbbells: Use water bottles or any similar weighted object
  • No pull-up bar: Do bent-over rows with your dumbbells or water bottles
  • No burpees: Substitute with mountain climbers

Warmup

  • 5 minutes of light jogging or jump rope
  • 3 rounds of:
    • 10 PVC Pipe Pass-Throughs
    • 10 Air Squats
    • 5 Inchworm Walkouts

Cooldown

  • 3 minutes of light jogging or walking to cool down
  • 2 minutes of Child’s Pose
  • 1 minute per side of Shoulder Stretch against the wall
  • 1 minute per side of Standing Quad Stretch