Warm-Up:
2-3 Sets, For Quality
1:00 minute, Cardio Choice
10 Cossack Squats
15-20 second Wall Facing Handstand Hold
:30sec Glute Bridge Hold
10 Bradford Press with Lockout
5 Broad Jumps For Distance
Every 2:00, 6 Sets thrusters
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
5 Reps @ 75%
1 Rep @ 95%
*From the Rack or the floor
In performing the Barbell Thruster from the floor, we are looking to have the
barbell either Power Cleaned or Squat Cleaned into a solid front rack position,
ensuring that the barbell is securely placed with your elbows pointing forward
and out, ahead of the bar. This setup is key for stability and efficiency.
- As you execute the thruster, focus on maintaining a vertical posture as you
rise from the squat. Drive powerfully through your heels to propel yourself upward vertically - To refine your technique and maintain a higher repetition rate, consider
switching to Dumbbell Thrusters or reducing the weight of the barbell. This
modification allows you to focus on perfecting your form while still engaging
the necessary muscle groups effectively.
Wod
“High Voltage”
Every 2:00 minutes, 8 Sets
10 Handstand Push-Ups (pike box push ups or db presses)
50ft (15m) Dual Dumbbell Front Rack Walking Lunges 50/35lb, 22.5/15kg
8 Pull-Ups
**8 rounds would be 64 pull ups. If you haven’t done higher volume pull ups in a little while you NEED to scale this number back. We are not looking for shredded hands and arms too sore to workout tomorrow. Be smart. same applies for the handstand pushups
we are looking to find a sustainable pace across all 8 sets here with the goal of maintaining pace more so that increasing pace or just surviving. The best strategy
here is to go out at a hard sustainable pace with planned breaks and consistently
doing that from set 1-8. There are 80 reps here of Handstand Push-Ups and Pull-Ups,
along with 400ft (120m) of walking lunges which is right at the top end of volume we
would expect to push in a workout for this time domain. So expect the fatigue to build
and muscular stamina to be taxed.