General Warm-Up (4-6 minutes)
2 Sets: For Quality
1:00 Easy
10 Alternating Iron Cross Stretch
10 Air Squats
5 Inchworm Push-Ups
Specific Warm-Up and Barbell Primer (4-6 minutes)
2 Rounds: (Empty Barbel)
9/7 Calorie Row, Building Intensity
5 Front Squats
5 Push Press
5 Thrusters
Build Loads and Focus on Barbell Cycling and Technique (3-5 minutes)
Perform 3 sets of 3-5 thrusters, gradually increasing weight to the starting load to around the load we will be using on the 4th or 5th bars. The big focus here will be shifting the technique from more fast and cyclical thrusters to the heavier thrusters later on. The focus here will be on changing patterns to allow for a more concerted effort as the weights progress and become a little more grindy.
“Bulletproof”
For Reps:
16:00 AMRAP
24/19 Calorie Row
15 Thrusters
*After each set of thrusters, the athlete will add weight. One bar, change your own weight.
Barbells:
Men (lbs) – 75-95-115-135-155-185lb….
Men (kgs) – 34-43-52-61-70-84kg..
Women (lbs) – 55-65-75-95-105-125lb…
Women (kgs) – 25-30-34-43-48-57kg..
After the 6th bar the weights remain if you get there!
Score: Rounds & Reps
Level 2:
For Reps:
16:00 AMRAP
20/16 Calorie Row
15 Thrusters
*After each set of thrusters, the athlete will add weight. One bar, change your own weight.
Barbells:
Men (lbs) – 75-95-115-135lb…
Men (kgs) – 34-43-52-61kg
Women (lbs) – 55-65-75-95..
Women (kgs) – 25-30-34-43..
Barbells stay the same load from round 4 on..
Level 1:
For Reps:
16:00 AMRAP
20/16 Calorie Row
15 Thrusters
Barbell: 45/35lb, 20/15kg
Goals / Stimulus / Objectives
Goal: Complete 4+ Rounds
RPE: 8/10
Primary Objective: Game Plan and Pace to get to and or through the heavier bars
Secondary Objective: Steady Row Pacing
Coaches Notes and Strategy:
This is another one of those great qualifier format workouts where performing the prescribed version is highly encouraged, hence the different goals for each level today.
This workout is about trusting your fitness early and ‘controlled aggression’ so we earn as much time as we can to grind through the heavier bars here today. We’ll be looking at unbroken thrusters for a few rounds before starting to manage lockout fatigue. For level 2 and 1 athletes, this will be a much more measured approach and we should really be thinking about the loads that we are tackling once we get into the 4th and 5th rounds. Remember once we finish round 4 we have already completed 60 reps on Thrusters, so leg stamina will definitely be a factor.