Workout of the day

We’re shaking things up a little. The same thrusters and pull-ups, but clearly defined levels and a little core challenge at the end.

The workout of the day consists of:

3 rounds for time of: 21-15-9

  • Thrusters (95 lb / 43 kg for men, 65 lb / 29 kg for women)
  • Pull-ups
  • Toes-to-bar

Scaling

  • Thrusters: Use a lighter barbell or dumbbells.
  • Pull-Ups: Use a resistance band for assisted pull-ups or do ring rows instead.
  • Toes-to-bar: Bring knees to chest or perform lying leg raises.

No equipment

  • Thrusters: Use filled backpacks if you have no weights.
  • Pull-Ups: Do inverted rows using a sturdy table edge or door frame.
  • Toes-to-bar: Perform lying leg raises or knee tucks.

Warmup

  • 400m jog or 2-minute high knees
  • 2 rounds of:
    • 10 air squats
    • 10 PVC pass-throughs
    • 10 push-ups

Cooldown

  • 400m slow walk
  • 2 rounds of:
    • Couch stretch (1 min each side)
    • Doorway chest stretch (1 min each side)
    • Child’s pose stretch (1 min)