Workout of the day

Get ready for Triple Threat. This workout packs a punch with thrusters, burpee box jump overs, and toes-to-bar. It’s designed to challenge your entire body and push your limits. Let’s hit it!

The workout of the day consists of:

5 Rounds for Time of:

  • 10 Dumbbell Thrusters (50 lb / 22.5 kg each hand)
  • 12 Burpee Box Jump Overs (24")
  • 14 Toes-to-Bar

Scaling

  • Dumbbell Thrusters: Use 35 lb / 15 kg dumbbells, or 20 lb / 9 kg dumbbells for beginners
  • Burpee Box Jump Overs: Reduce box height to 20" or do regular burpees for beginners
  • Toes-to-Bar: Scale to knee raises or hanging leg raises for beginners

No equipment

  • Dumbbell Thrusters: Use any weighted object like a filled backpack or water jugs
  • Burpee Box Jump Overs: Use a sturdy chair or step stool for the jump overs. Be cautious of stability
  • Toes-to-Bar: Perform lying leg raises or V-ups instead.

Warmup

  • 400m easy jog or 2 min high knees
  • 2 rounds of:
    • 10 arm circles each direction
    • 10 leg swings each direction
    • 10 air squats
    • 5 inchworms + push-up
    • 5 scap pull-ups

Cooldown

  • 5 mins of easy walk or slow jog
  • 2 rounds of:
    • 30 sec forward fold
    • 30 sec lying quad stretch (each side)
    • 30 sec child’s pose
    • 30 sec cobra pose