Workout of the day
Today’s workout adds a twist to a classic structure. We’re mixing in runs right between sets of thrusters and toes-to-bars to keep you pushing hard from start to finish. Let’s get moving!
The workout of the day consists of:
21-15-9 Thrusters (50% 1RM) 400m Run 21-15-9 Toes-to-Bar 400m Run 21-15-9 Thrusters (50% 1RM)
Scaling
- Beginner: Thrusters at 30% 1RM or two light dumbbells, substitute hanging knee raises for toes-to-bar, reduce run to 200m
- Intermediate: Thrusters at 40% 1RM or two moderate dumbbells, substitute hanging leg raises for toes-to-bar, reduce run to 300m
No equipment
- For thrusters: use a heavy backpack or do jump squats
- For running: do high knees in place or substitute with jumping jacks
- For toes-to-bar: do V-ups or floor leg raises
Warmup
- 5-minute light jog or jump rope
- Dynamic stretching: arm circles, leg swings, torso twists
- 2 rounds of 10 air squats, 10 push-ups, 10 sit-ups
Cooldown
- 400m slow walk or light jog
- Static stretching: hamstrings, quads, shoulders, and wrists
- Foam roll or use a lacrosse ball if available
