Workout of the day
Today’s workout is all about power and endurance. We’re hitting some major muscle groups with a fresh new spin on a classic format. Brace yourself for some serious work! Get through it as efficiently as you can, and keep up the intensity.
The workout of the day consists of:
Complete the following for time: Round 1: 21 reps of each Round 2: 15 reps of each Round 3: 9 reps of each
- Dumbbell Thrusters (2x 50 lb / 22.5 kg)
- Chest-to-Bar Pull-Ups
Scaling
- For beginners, use 20 lb / 10 kg dumbbells and do regular pull-ups or jumping pull-ups
- For intermediates, use 35 lb / 15 kg dumbbells and band-assisted pull-ups
- For RX, stick with the prescribed weights and movements
No equipment
- If you don’t have dumbbells, use filled backpacks or water jugs for thrusters
- For pull-ups, use a sturdy table edge or perform inverted rows
Warmup
- 400m jog
- 10 leg swings per leg
- 10 arm circles forward and backward
- 10 air squats
- 10 push-ups
Cooldown
- 400m slow walk
- 5 minute stretch focusing on shoulders, quads, and hamstrings
- Hold each stretch for at least 30 seconds per side
