Workout of the day

Get ready to push and pull your way through this workout. It’s a straightforward one, but it’ll test your endurance and strength.

The workout of the day consists of:

3 rounds for time of:

  • 21 Thrusters (95 lb / 43 kg)
  • 21 Pull-Ups
  • 15 Thrusters (95 lb / 43 kg)
  • 15 Pull-Ups
  • 9 Thrusters (95 lb / 43 kg)
  • 9 Pull-Ups

Scaling

  • Beginners: Reduce the weight to 65 lb / 29 kg and do jumping pull-ups or banded pull-ups.
  • Intermediates: Use 75 lb / 34 kg for thrusters and do assisted pull-ups or kipping pull-ups.
  • RX Athletes: As prescribed.

No equipment

  • No barbell: Use two dumbbells or kettlebells for thrusters (35 lb / 16 kg each for RX)
  • No pull-up bar: Perform bent-over rows with a barbell, dumbbells, or any weighted object. Try 21-15-9 at a challenging weight.

Warmup

  • 5 minutes of light cardio (jogging, biking, or rowing)
  • Dynamic stretches:
    • Arm Circles (10 forward, 10 backward)
    • Leg Swings (10 each leg)
    • Hip Circles (10 each direction)
  • 2 rounds of:
    • 10 Air Squats
    • 10 Push-Ups
    • 5 Pull-Ups or Ring Rows

Cooldown

  • 5 minutes of slow walking or light cardio to bring the heart rate down
  • Stretching:
    • Overhead Tricep Stretch (30 seconds each arm)
    • Chest Stretch (30 seconds each side)
    • Hamstring Stretch (30 seconds each leg)
    • Child’s Pose (1 minute)
    • Downward Dog (1 minute)