Workout of the day
Today, we’re combining strength and cardio to push your limits. We’ll mix thrusters, rowing, and burpees to get your whole body working. Ready to sweat? Let’s go!
The workout of the day consists of:
- 10 Thrusters (75 lb / 34 kg)
- 200-meter Row
- 15 Burpees
- Rest 3 minutes Complete as many rounds as possible in 25 minutes.
Scaling
- Beginners: Thrusters (45 lb / 20 kg), 100-meter Row, 10 Burpees
- Intermediate: Thrusters (55 lb / 25 kg), 150-meter Row, 12 Burpees
No equipment
- No barbell: Use dumbbells or filled backpacks for Thrusters
- No rower: Substitute 200-meter run or 1 minute of high knees
- Bodyweight option: Substitute Thrusters with Jump Squats
Warmup
- 5 minutes light cardio (jog, jump rope, or bike)
- Arm circles (10 forward, 10 backward)
- Leg swings (10 each leg)
- Samson stretch (30 seconds each side)
- 10 Air Squats
- 10 Push-ups
Cooldown
- Light jog or walk for 5 minutes
- Stretch hamstrings (30 seconds each side)
- Stretch quads (30 seconds each side)
- Child’s Pose (1 minute)
- Shoulder stretch (30 seconds each side)
