One partner works at a time, switching out as needed. Choose a barbell weight that you can complete at least 10 reps at a time. Rope climbs should take less than 3 minutes per 15 reps. Mixed team calories are as follows: [MMF] 140-112-84 [FFM] 130-104-78 [FFF] 120-96-72. 

Score: Time

Target Score: 25-35 Minutes 

Stimulus: Lactate Threshold [RPE 6-7]

Loading Target: Moderate Loading

Row: 10-8-6 minutes.

Thruster: 10+ reps unbroken at a time.

Rope Climb: Less than 3:00.

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. 

ROW

[MMM] 150-120-90 CALORIE ROW
15:00-12:00-9:00 Time Cap
110-90-70 Calorie Ski
150-120-90 Calorie Bike Erg
110-90-70 Calorie Echo Bike
3,000-2,400-1,800m Run

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[MMF] 140-112-84 CALORIE ROW
15:00-12:00-9:00 Time Cap
100-80-60 Calorie Ski
140-112-84 Calorie Bike Erg
100-80-60 Calorie Echo Bike
3,000-2,400-1,800m Run

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[FFM] 130-104-78 CALORIE ROW
15:00-12:00-9:00 Time Cap
95-78-60 Calorie Ski
130-104-78 Calorie Bike Erg
95-78-60 Calorie Echo Bike
3,000-2,400-1,800m Run

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[FFF] 120-96-72 CALORIE ROW
15:00-12:00-9:00 Time Cap
90-70-50 Calorie Ski
120-96-72 Calorie Bike Erg
90-70-50 Calorie Echo Bike
3,000-2,400-1,800m Run

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THRUSTERS

Reduce Reps/Loading
Sub Dumbbells 50/35)s
Wallballs
2x Air Squats 

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ROPE CLIMBS 

Reduce Height
Lay to Stand Climb
10-8-6-4-2 Strict Pull-Ups
10-8-6-4-2 Ring Rows
10-8-6-4-2 Toes To Bar
20-16-12-8-4 Alternating Dumbbell Plank Rows (Renegade Row)

INDIVIDUAL VERSION

For Time: 
50-40-30-20-10 Calorie Row 
15-12-9-6-3 Thrusters (115/85) 
5-4-3-2-1 Rope Climbs (15') 

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Women's Calories: 40-32-24-16-8

Time Cap: 25 Minutes 

13-15 & 55+: (95/65)