Workout of the Day
for time
1000m run
then
5 rounds
10 lateral or bar facing burpees
10 thrusters
then
1000m run
We’ve got some thrusters and burpees sandwiched between two longer runs today. This workout might look intimidating but don’t worry there are many ways to scale a workout like this! For the one thousand meter track you will head out around the building, once you get to the side walk you will turn left and head down to the corner of Cantrill and then head back in the same way you came. If the running looks intimidating feel free to cut the run distance by turning right instead of left for a run around the building. This will cut each run by about half. When you return from your first run you will get to work on five rounds of ten thrusters and ten burpees over your bar. Whether you are planning for bar facing or lateral burpees focus on a two footed jump and landing as you jump over your bar. The thrusters should be light so make sure to choose a weight that you can easily do ten thrusters in a row with when you are fresh. The thruster and burpee portion of this workout can also be scaled by choosing to do three rounds instead of five. Today’s workout is for time so whatever you choose do your best to keep moving!
standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb
CFD at home:
Today’s workout can be done with a dumbbell, kettlebell, barbell or with no weight! If you have a dumbbell or kettlebell you can choose to switch arms every round or halfway through each set of thrusters. A thruster will have you squatting with the weight at your shoulder and then sending the weight up all the way overhead as you stand up. Make sure to use the momentum of the squat to help with the press overhead. If you want to leave your weight out of it you can choose to do 15 jumping squats every round instead of the 10 thrusters! If you don’t have a good place to run you can replace the run with 3-4 minutes on a rower or bike, 40 bodyweight step ups on a box or bench or 100-150 single or double unders. If you choose to run find a distance at home that will take you 3-4 minutes. Have fun, keep moving and we’ll see you on the leaderboard!