Warm Up:
4 Rounds:
20 Seconds Burpees
Rest 10 Seconds
20 Seconds Thrusters
Rest 10 Seconds
Specific Warm-Up:
5 Minute Thruster Warm-Up
WOD:
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)
From 5:00-10:00
EMOM 5:
5 Thrusters (95/65#)
From 10:00-15:00
EMOM 5:
5 Thrusters (115/75#)
Continue adding 20 / 10# every 5:00 for as long as you are able
Intermediate:
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)
From 5:00-10:00
EMOM 5:
5 Thrusters (85/60#)
From 10:00-15:00
EMOM 5:
5 Thrusters (95/65#)
Continue adding 10 / 5# every 5:00 for as long as you are able
Beginner:
From 0:00-5:00
EMOM 5:
5 Thrusters (45/35#)
From 5:00-10:00
EMOM 5:
5 Thrusters (55/45#)
From 10:00-15:00
EMOM 5:
5 Thrusters (65/55#)
Continue adding 10# every 5:00 for as long as you are able
Alternate Workout:
10 Rounds For Reps:
30 Seconds DB Thrusters
30 Seconds Rest
30 Seconds Burpees
Movement scaling options:
Thruster: Load, Front Squat, Push Press, or Strict Press
Cool down:
Accumulate
1:00 Couch Stretch / Side
1:00 Quad Foam Roll /Side
1:00 Press-up Hold