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  • May 02, 2026
    by Matt Pedri

    Workout of the Day

    for time
    400m run
    21 thrusters
    21 pull-ups
    400m run
    15 thrusters
    15 pull-ups
    400m run
    9 thrusters
    9 pull-ups

    To scale the run, reduce the distance or substitute with a row or bike. For the thrusters, reduce the barbell weight or use dumbbells. To scale the pull-ups, perform jumping pull-ups or switch to ring rows.

    standard: 75/55 lb, jumping pull-ups
    rx: 95/65 lb
    sport: 115/85 lb, chest to bar

    SWEAT

    AMRAP in 10 minutes
    10 ring rows
    10 hand release push ups
    rest 2 minutes
    AMRAP in 10 minutes
    10 shuttle runs
    10 burpees
    rest 2 minutes
    AMRAP in 10 minutes
    10 bike cals
    10 row cals