"It Takes Two"
On the Minute x 10:
1 Thruster (Building To Heavy)
Rest 5 Minutes
5 Rounds x AMRAP 2:
5 Thrusters (80% Heavy Single)
25/20 Calorie Row
* Rest 2 Minutes Between Rounds
* Pick-up Where You Left Off
AGE GROUP
13-15 & 55+ | Same as class
Same as class
In part 1, We're building to a heavy 1-rep thruster to help us establish what weight to use in the metcon today. Take the barbell from the ground. Feel free to do a squat clean thruster if you would like. In part 2, These intervals will test your ability with a heavy barbell. With an equal work-to-rest ratio, look to push the pace each round. We're ideally looking to complete one full round of 5+25/20 within these 2 minute windows. Pick up where you left off following the 2 minute rest (So if you completed 1 full round + 1 thruster in the first interval, begin your next interval with 4 thrusters before moving on to the row).
Score: Rounds + Reps
Target Score: 5-8 Rounds
Stimulus: Moderate-Heavy Loading
Thrusters: Barbell weight = 80% of your heaviest single in the prior EMOM. This should be a heavy weight that you can complete within 1-2 sets. It should feel challenging but doable to complete all 5 reps unbroken. The barbell is taken from the ground.
Row: This is a hard effort pace (think RPE 7-8). Should be completed in no more than 2:00, but ideally less than 1:30.
Legs Lead the Way
The thruster is a movement where athletes often struggle with timing. Athletes are often pressing too early (most likely) or waiting too long after the squat to press. We want to emphasize a strong leg drive with a quick 1-2 punch of legs finishing the drive and then recruiting the arms for the press. The bar should "float" for a moment when athletes execute this correctly.
Keep transitions quick, as there is not a lot of time to waste each interval. Get the flywheel spinning on the rower as soon as you can.
Pick the barbell up before you think you can. This weight is more doable than it might feel. Perform a squat clean thruster for the first rep.
Depending on where you are during a round, you may want to row a little slower or faster. Example: If you know you won't complete a row portion before the end of an interval, row hard and get as deep into the calories as you can since you are picking up where you left off. But if you know you will make it back to the barbell, you will want to row slightly slower so you can immediately pick the bar up and complete reps more easily.
THRUSTERS
Reduce Reps/Loading
Sub Dumbbells or Kettlebells
10 Heavy Wallballs
15 Air Squats
25/20 CALORIE ROW
2:00 Time Cap
20/16 Calorie Ski
20/16 Calorie Echo Bike
25/20 Calorie Bike Erg
300m Run
1:30 Hard Effort on Treadmill/Runner
24 Shuttle Runs (1 rep = 10m)
There is no primer written today. The flow of class should be General warm up, thruster warm up, thruster emom, rest 5:00, then the metcon.
(0-3 minutes)
Whiteboard Brief
(3-12 minutes)
General FLow
(12-22 minutes)
Thruster | tell, show, do, check
(22 - 32 minutes)
(32 - 37 minutes)
Practice Round
Break
Workout adjustments if needed
(37 - 55 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Durability
For Quality:
400 Meter Sled Drag + Farmers Carry
Sled: 1/2 Bodyweight
Dumbbells: (50/35)'s
MINDSET
Lao Tzu
"Great indeed is the sublimity of the Creative, to which all beings owe their beginning and which permeates all heaven."
The creative force is fundamental to life and existence, and it is a source of profound inspiration and connection.
