Date: Thursday, June 5, 2025
Theme: Grinder: Strength, Stamina, & Core
Warm-up (12-15 minutes)
- 5 minutes of light cardio (e.g., light jog, row, or bike).
- Dynamic Stretching & Mobility:
- Cat-Cow (10 reps)
- Spiderman Lunges with thoracic twist (5 per side)
- Overhead reach with a band/PVC (10 reps)
- Good Mornings with empty barbell/PVC (10 reps)
- Glute Bridges (10 reps)
- Movement Specific Warm-up (2-3 rounds, progressively increasing weight/difficulty):
- 5 Deadlifts (empty barbell)
- 5 Deadlifts (light weight)
- 5 Push-ups (on knees if needed)
- 5 Box Step-ups
- 5 Burpees (slow and controlled)
Workout of the Day (WOD)
Format: AMRAP (As Many Rounds As Possible) in 18 Minutes
The Workout: “Thursday Thrash”
Complete as many rounds and repetitions as possible in 18 minutes of:
- 10 Deadlifts (Men: 185 lbs / 84 kg, Women: 125 lbs / 57 kg)
- 15 Hand Release Push-ups
- 20 Box Jumps (Men: 24 inch / 60 cm, Women: 20 inch / 50 cm)
- 12/9 Calories on Rower (Men/Women)
WOD Movement Standards:
- Deadlifts: Barbell starts on the ground. Lift the barbell by extending hips and knees until fully standing (hips and shoulders open, knees locked out). Return the bar to the ground with control. No bouncing allowed. Touch-and-go reps are permitted as long as control is maintained.
- Hand Release Push-ups: Begin in a plank position with hands under shoulders. Lower your body until your chest touches the floor, lifting your hands off the floor briefly at the bottom. Push back up to full arm extension, maintaining a rigid body line.
- Box Jumps: Start with both feet on the ground. Jump onto the box with both feet. Stand up to full extension on top of the box (hips and knees fully open). You may step or jump back down to the ground.
- Rower Calories: Start with feet strapped in. Pull with legs, then hips, then arms. Control the handle back to the starting position. Accumulate the specified number of calories.
Scaling Options for the WOD:
- Deadlifts:
- Reduce weight (e.g., Men: 155/135/105 lbs; Women: 105/85/65 lbs or less).
- Reduce repetitions (e.g., 7 or 5 reps).
- Substitute with Dumbbell Deadlifts (e.g., 2x 50/35 lbs DBs).
- Hand Release Push-ups:
- Perform regular Push-ups.
- Perform Push-ups on knees.
- Perform Push-ups with hands elevated on a box or bench.
- Substitute with Dumbbell Bench Press (lighter weight, 15-20 reps).
- Box Jumps:
- Reduce box height (e.g., Men: 20/16 inch; Women: 16/12 inch).
- Perform Box Step-ups (step onto and off the box).
- Reduce repetitions (e.g., 15 or 10 reps).
- Rower Calories:
- Reduce calories (e.g., 10/7 Cals, or 8/5 Cals).
- Substitute with a 150-meter Run.
- Substitute with 15/10 Calories on Air Bike.
Cool-down (8-10 minutes)
- Perform static stretches focusing on:
- Hamstrings (Seated or standing hamstring stretch)
- Glutes (Pigeon pose or figure-four stretch)
- Chest & Shoulders (Pec stretch in doorway, Overhead triceps stretch)
- Lats (Lat stretch against a rig or bench)
- Lower Back (Child’s pose or cat-cow)
Score: Your score for this WOD is the total number of rounds and repetitions completed within the 18-minute time cap. (e.g., 3 Rounds + 10 Deadlifts + 5 Hand Release Push-ups).
Push your limits and stay consistent in “Thursday Thrash”!