Workout of the day

Brace yourself for ‘Thruster, Jump, and Grind’. This one changes up the classic format with a twist that keeps your heart pumping and muscles burning.

The workout of the day consists of:

5 rounds for time of:

  • 15 Dumbbell Thrusters (35 lbs / 20 lbs or 15.9 kg / 9.1 kg)
  • 10 Broad Jumps
  • 15 Hand Release Push-Ups

Scaling

Beginner

  • Use lighter dumbbells (15 lbs/10 lbs or 6.8 kg/4.5 kg)
  • Step instead of broad jump
  • Regular push-ups or knee push-ups

Intermediate

  • Use moderate weights (25 lbs/15 lbs or 11.3 kg/6.8 kg)
  • Step further if not comfortable with full broad jumps

RX

  • Use prescribed weight and complete the full workout as written

No equipment

No Equipment

  • 20 Jump Squats instead of Thrusters
  • 10 Broad Jumps (maintain)
  • 15 Hand Release Push-Ups (maintain)

Warmup

  • 400m run or 2 min jog in place
  • 2 rounds of:
    • 10 Air Squats
    • 10 PVC Pass-Throughs
    • 5 Inch Worms
    • 10 Jumping Jacks

Cooldown

  • 2 min easy walk
  • 2 min child’s pose stretch
  • 1 min butterfly stretch
  • 1 min per side pigeon stretch