Date: Tuesday, May 20, 2025
Theme: High-Intensity Metcon – Thrusters, Burpees, & Row
Warm-up (10-15 minutes)
- 5 minutes of light cardio (e.g., Rower, Air Bike, or light Jogging)
- Dynamic Stretching and Mobility:
- PVC Pass Throughs (10 reps)
- Air Squats (10 reps)
- Push-up to Downward Dog (8 reps)
- Light Thruster practice with PVC pipe or empty barbell (5-7 reps focusing on full depth squat and overhead lockout)
- Spiderman Stretch (5 each side)
Skill / Strength (10-15 minutes)
Barbell Overhead Mobility & Thruster Cycling
- Focus on improving overhead position and practicing the fluid motion of the Thruster.
- Barbell Overhead Hold: Hold an empty barbell overhead in your receiving position for 30-45 seconds. Focus on active shoulders and a strong core.
- Light Thruster Cycling: With an empty barbell or very light weight, practice performing 3-5 Thrusters in a smooth, continuous cycle. Focus on connecting the squat drive directly into the press.
- Build up to the WOD weight in a few sets, doing 3-5 reps each time, focusing on form and efficiency.
Workout of the Day (WOD)
Format: AMRAP (As Many Rounds As Possible) in 15 minutes
The Workout:
- 10 Thrusters (Suggested Weight: 95 lbs for men / 65 lbs for women)
- 8 Burpees Over Bar
- 10/8 Calorie Row (10 calories for men / 8 calories for women)
Explanation: Perform 10 Thrusters with the barbell. Then, immediately move to the barbell on the floor and perform 8 Burpees, jumping laterally over the bar after each burpee. After the burpees, get on the rower and row 10 calories (men) or 8 calories (women). Once the calories are complete, that’s one round. Immediately begin the next round from the 10 Thrusters. Continue cycling through these three movements, completing as many full rounds and repetitions as possible within the 15-minute time cap.
WOD Movement Standards:
- Thruster: Start with the barbell in the front rack position (resting on your shoulders). Squat down until your hip crease is below the top of your knee. Stand up forcefully, driving the barbell overhead in one fluid movement, finishing with the barbell locked out overhead, hips and knees fully extended.
- Burpee Over Bar: Perform a standard burpee (chest and thighs touch the ground). Stand up and then jump laterally over the barbell with a two-foot take-off and landing. You do not need to stand to full extension on the other side of the bar before jumping back over.
- Rower (Calories): Row until the monitor displays the target number of calories.
Scaling Options for the WOD:
- Thruster:
- Reduce the weight of the barbell (e.g., 75 lbs / 55 lbs or lighter).
- Use dumbbells or kettlebells for dumbbell/kettlebell thrusters.
- Burpee Over Bar:
- Perform standard burpees (no jump over bar).
- Step over the bar instead of jumping.
- Scale the burpee movement itself (e.g., step back/step forward, no chest to ground).
- Rower (Calories):
- Reduce the number of calories.
- Substitute with another cardio machine (e.g., 10/8 Calorie Assault Bike).
- Substitute with 150m Run or 15 Jump Rope Double Unders / 30 Single Unders.
Cool-down (5-10 minutes)
- Perform static stretches focusing on:
- Shoulders and Triceps (e.g., Overhead triceps stretch, shoulder stretch against a rig)
- Quads and Hips (e.g., Quad stretch, pigeon pose)
- Lower Back (e.g., Child’s Pose)
Score: Your score for this WOD is the total number of rounds and repetitions completed within the 15-minute time limit. For example, if you completed 6 full rounds and then finished the 10 thrusters and 5 burpees in the 7th round, your score would be “6 Rounds + 15 Reps”.
Have a great workout on Tuesday! Remember to focus on consistent movement and efficiency.