THRYVE 2026 WORKOUTS
ENDURANCE
Score: Reps made/time to complete
2 KM Run
into as many rounds as possible of:
1200M Bike (Men)**
25 feet Burpee Broad Jump
600M Row (Women)**
Time Cap: 25 mins
STRENGTH
Deadlift for load: 5RM & 1RM
Deadlift for 5 reps
- Men barbell weights: 225lbs, 275lbs, 325lbs, 365lbs
- Women barbell weights: 115lbs, 145lbs, 175lbs, 215lbs
Deadlift for 1 rep
- Men barbell weights: 405lbs, 435lbs, 465lbs, 485lbs
- Women barbell weights: 245lbs, 265lbs, 285lbs, 305lbs
GRIT
Score: Time to complete/reps made
45 Cal Ski (Men)**
40 Single Arm Ground to Overhead
30 Weighted Box Step overs
45 Cal Ski (Men)**
20 Box Jump Overs
100 feet Bearhug carry walking Lunges
30 Cal Ski (Women)**
Men: 45-lbs (Ground to overhead), 50-lbs box step overs & lunges
Women: 30-lbs (Ground to overhead), 30-lbs box step overs & lunges
Time cap: 14 mins
SPEED
Score: Time to complete/reps made
Complete as fast as possible on a stationary bike:
- Men- 50 Cal
- Women- 40 Cal
Time cap: 5 mins
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