"Teeter-Totter"
For Time:
500/450 Meter Row
400 Meter Run
30 Thrusters (75/55)
Rest 4 Minutes
500/450 Meter Row
400 Meter Run
20 Thrusters (95/65)
Rest 4 Minutes
500/450 Meter Row
400 Meter Run
10 Thrusters (115/85)
Time Cap: 30 Minutes
KG | (52/38)
For Time:
500/450 Meter Row
400 Meter Run
30 Thrusters (95/65)
Rest 4 Minutes
500/450 Meter Row
400 Meter Run
20 Thrusters (135/95)
Rest 4 Minutes
500/450 Meter Row
400 Meter Run
10 Thrusters (155/105)
Time Cap: 30 Minutes
Today’s workout is an effective full body workout. With the 4:00 rest included, athletes should be able to push the effort and keep the intensity near maximal each round. Loads should climb from light to moderate on the thruster relative to each athlete.
Total time, including rest.
Row | 2:30 or less
Run | 2:30 or less
Thrusters | Light/Light/Moderate. 2 sets or less each time.
Press from the shelf
To maximize efficiency on the thrusters, we want to emphasize the barbell resting on the shoulder shelf throughout the squat and drive portion of the thruster. The bar should remain on the shoulders until the athlete reaches full extension of the legs and hips before driving the bar overhead. The athlete should then bring the bar back to the shoulders before squatting.
500m Row
Reduce Distance
2:00 Time Cap
400m Ski
1000m Bike
400m Run
300m Air Run
400m Run
Reduce Distance
2:00 Time Cap
400m Ski
1000m Bike
300m Air Run
Thrusters
Reduce Loading
Sub Dumbbells
60-40-20 Air Squats
If you’re short on rowers, you can manage a large class by beginning the workout in waves. You should be able to start a second group around 2:30 behind the first and that will allow athletes to share rowers.
Whiteboard Brief
General Flow
CT Barbell Flow
Row | tell, show, do, check
Thruster | tell, show, do, check
Practice Round
Break
Workout adjustments if needed
Look For
Emphasize the initiation of the rowing stroke with a powerful leg drive. Athletes should push through their legs before engaging their back and arms.
Midfoot or forefoot strike is generally preferred over a heavy heel strike. Encourage a light, quick, and efficient foot turnover.
Look for athletes to wait until they reach full extension of the legs and hips before pressing.
For Time:
20 Single DB devils press
400 Meter Run
30 Goblet squatsRest 4 Minutes 20 Single DB devils press
400 Meter Run
20 Single DB thrustersRest 4 Minutes 20 Single DB devils press
400 Meter Run
10 Double DB thrusters
Time Cap: 30 Minutes
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps
Outnumbered by multiples, General Puller drove his Marines that day to victory. Many question how, given the massive mathematical odds against him that day.It was for no other reason than they believed. They truly believed, with every fiber of their bodies, that they would win that day. To accomplish anything extraordinary, we first need to believe it’s possible. At first, that sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first (and sometimes only) to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.
Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Go to work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything.
Even when every damn reason tells us we can't... let's go. That's what we do.
2 Sets
12 Split squats each leg
30 Hollow rocks
