Workout of the day

Get ready to push your limits with a mix of rope climbs and thrusters. This workout keeps you on your toes with added movements to keep things interesting.

The workout of the day consists of:

For time:

  • 4 Rope Climbs

  • 16 Thrusters: 95 lbs / 43 kg

  • 16 Air Squats

  • 3 Rope Climbs

  • 12 Thrusters: 95 lbs / 43 kg

  • 12 Burpees

  • 2 Rope Climbs

  • 8 Thrusters: 95 lbs / 43 kg

  • 8 Box Jumps: 24 in / 60 cm

Scaling

Beginners:

  • Reduce the number of climbs to 1-2
  • Reduce thruster weight to a comfortable weight (35 lbs / 15 kg)
  • Reduce reps as needed

Intermediates:

  • Reduce the number of climbs to 2-3
  • Reduce thruster weight if needed (65 lbs / 30 kg)
  • Reduce reps by up to 25%

No equipment

No Rope:

  • Substitute 5 pull-ups for 1 rope climb

No Barbell:

  • Use dumbbells or household items (milk jugs, backpacks)

No Box:

  • Substitute step-ups on a sturdy chair or stairs

Warmup

5-minute light jog or jump rope

Dynamic stretches:

  • Leg swings (10 per leg)
  • Arm circles (10 each direction)
  • Hip circles (10 each direction)

Specific Mobility:

  • 10 PVC pass-throughs
  • 10 Scapula pull-ups
  • 10 Thruster practice reps with PVC

Cooldown

5-minute walk or light jog to cool down

Stretching:

  • Rope stretch (30 sec per side)
  • Quad stretch (30 sec per side)
  • Shoulder stretch (30 sec per side)
  • Hamstring stretch (30 sec per side)