# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DdkwxkcHcST
- **Gondola URL:** https://gondola.cc/posts/70710030-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/e06162913a.jpg
- **Posted:** 2026-09-22T03:24:04.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Tuesday 260922⁣
⁣
3 rounds for time of:⁣
15 thrusters⁣
15 pull-ups⁣
400-meter run⁣
⁣
♀ 65-lb barbell⁣
♂ 95-lb barbell⁣
⁣
Post time to comments.⁣
⁣
Stimulus and Strategy:⁣
Today's workout pairs a lower- and upper-body push in the thruster with pull-ups and running. This combo minimizes redundancy and should let you move quickly — push a bit faster than you think you should today. Some of you may even finish under 9 minutes.⁣
⁣
To get there, use a light load on the thruster — one that lets at least the first set go unbroken and keeps rest minimal. Move smoothly and steadily on the pull-ups; a couple of short breaks are fine, but once rest starts exceeding 10 seconds, expect to reduce your volume per set. Push the pace on each run, too — if you need to recover, ease into each run and gradually ramp up the pace rather than starting hot.⁣
⁣
Intermediate option:⁣
3 rounds for time of:⁣
15 thrusters⁣
10 pull-ups⁣
400-meter run⁣
⁣
♀ 55-lb barbell⁣
♂ 75-lb barbell⁣
⁣
Beginner option:⁣
3 rounds for time of:⁣
10 thrusters⁣
10 jumping pull-ups⁣
300-meter run⁣
⁣
♀ 35-lb barbell⁣
♂ 45-lb barbell⁣
⁣
📍strv.pt in Alfragide, Portugal⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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