Workout of the day
Here’s a workout to get your heart rate up fast and keep it there. Challenging but doable. Let’s crush it!
The workout of the day consists of:
10 Rounds for time of:
- 15 Thrusters (95 lb / 43 kg)
- 25 Double Unders
Scaling
- For Thrusters: Beginners can use 45 lb/20 kg or just the bar.
- For Double Unders: Beginners can do 50 single unders or lateral hops over the bar.
- Intermediate option: Thrusters at 65 lb / 29 kg and 35 single unders.
No equipment
- Thrusters: Use two heavy household items like backpacks or water jugs.
- Double Unders: Do line hops or jump over a broomstick for lateral hops.
Warmup
- 5 minutes of light cardio (jog, row, or bike)
- 10 arm circles forward and backward
- 10 leg swings each leg
- 10 air squats
- 5 inchworms
Cooldown
- 5 minutes of light cardio
- 1 minute standing quad stretch each leg
- 1 minute standing hamstring stretch each leg
- 1 minute shoulder stretch each arm
- 1 minute triceps stretch each arm
