Workout of the day
Get ready to push your limits with a thruster twist. It’s a classic rep scheme with a mix of thrusters, pull-ups, and sit-ups. Simple but effective.
The workout of the day consists of:
3 rounds for time of: - 21 Thrusters (95/65 lb | 43/29 kg) - 15 Pull-Ups - 9 Sit-Ups
Scaling
For beginners: - Thrusters: 55/35 lb | 25/15 kg - Pull-Ups: Jumping pull-ups or ring rows - Sit-Ups: Reduce reps to 15-12-9 Intermediate: - Thrusters: 75/55 lb | 34/25 kg - Pull-Ups: Band-assisted pull-ups - Sit-Ups: Reduce reps to 18-12-6
No equipment
For no equipment: - 21 Air Squats - 15 Inverted Rows (under a sturdy table) or Bent-over Backpack Rows - 9 V-Ups
Warmup
- 400m run or 2 min of jump rope - 10 air squats - 10 push-ups - 10 PVC pass-throughs - 10 leg swings each leg
Cooldown
- 2 min hanging from a pull-up bar - 1 min seated forward fold - 1 min child’s pose - 1 min pigeon pose each side
