Workout of the day
Amp up your day with this high-energy workout. Thrusters and burpees for the win!
The workout of the day consists of:
3 Rounds for Time:
- 21 Thrusters (95 lb / 43 kg)
- 15 Burpee Over Bar
- 9 Shoulder-to-Overhead (95 lb / 43 kg)
Scaling
- Thrusters: Scale weight to 65 lb / 29 kg (beginners) or 75 lb / 34 kg (intermediate)
- Burpees Over Bar: Scale to Regular Burpees (beginners)
- Shoulder-to-Overhead: Scale weight to 65 lb / 29 kg (beginners) or 75 lb / 34 kg (intermediate)
No equipment
No Equipment:
- Thrusters: 21 Air Squats instead
- Burpee Over Bar: 15 Burpees (without jumping over anything)
- Shoulder-to-Overhead: 9 Handstand Push-Ups (use wall if needed) or 9 Pike Push-Ups
Warmup
5 Min Easy Row Then 3 Rounds:
- 10 Air Squats
- 5 Sit-ups
- 5 Push-ups
Stretch:
- 1 Min Shoulder Circles (30s each side)
- 1 Min Wrist Stretch
Cooldown
3 Rounds:
- 10 Cat-Cow Stretches
- 20s Child’s Pose
- 10 Deep Lunge Stretch (5 each side)
Stretch:
- 1 Min Triceps Stretch each side
- 1 Min Hamstring Stretch each side
