Workout of the day
Today’s workout is a fun combo of thrusters and goblet squats, structured in a descending ladder. It’s a great mix to build strength and cardio endurance. Get ready to sweat!
The workout of the day consists of:
4 Rounds For Time:
- 21-18-15-12
- Thrusters (95 lb / 43 kg)
- Goblet Squats (24 kg / 53 lb)
Scaling
For Beginners:
- Thrusters: 65 lb / 29 kg
- Goblet Squats: 16 kg / 35 lb
Intermediate:
- Thrusters: 75 lb / 34 kg
- Goblet Squats: 20 kg / 44 lb
No equipment
No Equipment:
- Thrusters: Do Jumping Squats
- Goblet Squats: Do Air Squats holding a household item like a heavy backpack or a large jug.
Warmup
- 5 mins light cardio - jog or jump rope
- Dynamic stretches:
- Leg swings: 10 each leg
- Arm circles: 10 each way
- Hip circles: 10 each way
- 2 rounds:
- 10 Air Squats
- 10 Empty-Bar Thrusters
Cooldown
- 5 mins gentle walk
- Stretching:
- Quad stretch: 30 secs each leg
- Hamstring stretch: 30 secs each leg
- Shoulder stretch: 30 secs each arm
- Hip flexor stretch: 30 secs each side
