Equipment

- Barbell and plates

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Notes for today

Part A:  Consider this practice at using heavy weight for 3 reps in a row.  Maxing out is not necessary.

Part B:  
This workout uses a variety of loads on the thruster alongside progressively increasing run disrances to challenge stamina and endurance.
The rep count for each loading should not need to be broken more than once.
A moderate pace on the first run will allow for fast transition to the thrusters.
The final run may be very challenging due to fatigue.
Faster times will be under 10-12 minutes, while all athletes should scale to/choose a variation that allows for completion in under 15-17 minutes.

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Warm-Up

then 2 rounds of:

100m Run
10 x Ring Row
10 x Push-Up
10 x Good Morning
10 x Sit-Up
10 x Squat
30 sec Samson stretch each side



Thruster prep

5 x 3 7/27/2021 - Fitness A

A.  10 minutes to work up to a heavyish set of 3 thrusters (from the floor)
After warming up some 1 to 2 rep testers, take no more than 5 attempts to find your heavyish 3 consecutive reps.
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7/27/2021 - Fitness B

B. Workout  210223

For Time:

15 x Thruster ♂ 135 / ♀ 95
200m Run
20 x Thruster ♂ 95 / ♀ 65
400m Run
30 x Thruster ♂ 65 / ♀ 45
800m Run


Scaling
Consider reducing the weight on the thruster if you will need more than one break on any effort.
The run distances may also be reduced if too demanding.
Machine equivalents for the runs:
Bike: 500m/1000m/2000m
Row: 250m/500m/1000m

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Comments

Angela Viale

Angela Viale 2 months ago / Reply

7/27/2021 - Fitness A: 85 lbs

Gwyn Bartlett

Gwyn Bartlett 2 months ago / Reply

7/27/2021 - Fitness B: 19:12
Notes: Bike, 65, 55, 45 90lb 3 rep thruster

Luisa Angon Gonzalez 2 months ago / Reply

7/27/2021 - Fitness B: 16:20
Notes: 75#,65# and 45#

Luisa Angon Gonzalez 2 months ago / Reply

7/27/2021 - Fitness A: 95.0 lbs

Angela Viale

Angela Viale 2 months ago / Reply

7/27/2021 - Fitness B: 15:36
Notes: #75 #55 #45

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