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Components

Bodyweight

Minimal

Settings

Workout

Thunderstruck

Warm-up

10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk - torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward

-Then-
2 Rounds:
10 Big Arm Circles
10 Air Squats

Bodyweight (Time)

For time:
800m Run
100 Air Squats
50 Chair Dips

Athletes Notes

WORKOUT STRATEGY & FLOW:
This workout is about consistent movement. Stay tough until the end!
Run: Aim to run at a moderate pace. If you don't have a space to run, sub 2:00 high knees.
Air squats: 100 squats at once is a lot. Aim to keep reps in sets of 10+ throughout.
Chair dips: Aim to keep these in sets of 5+ and chip away.

Minimal (Time)

For time:
800m Run
100 Single Arm Dumbbell Thrusters 50/35
50 Single Arm Dumbbell Rows 50/35

Athletes Notes

WORKOUT STRATEGY & FLOW:
This workout is about consistent movement. Stay tough until the end!
Run: Aim to run at a moderate pace. If you don't have a space to run, sub 2:00 high knees.
Single arm dumbbell thrusters: 100 thrusters at once is a lot. Aim to keep reps in sets of 10+ throughout.
Single arm dumbbell rows: complete 25 on each arm. Switch arms when needed!

Accessories

2 Sets:
:30 Alternating Leg V-Ups
:30 Russian Twists
:30 Flutter Kicks
-Rest 1:00 B/T Sets-

Stretching:
1:00 Toe Touch Stretch
1:30 Pancake Stretch

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