Specific Warm-Up:
3 sets:
5 thrusters
– Start light and increase loads across each set to workout load.
– The load should be challenging for 5 reps.
BENCHMARK WOD: QUARTER GONE BAD
5 rounds for max reps of:
:15 thrusters (95/135 lb)
:45 rest
:15 weighted pull-ups (35/50 lb)
:45 rest
:15 burpees
:45 rest
Intermediate:
5 rounds for max reps of:
:15 thrusters (65/95 lb)
:45 rest
:15 strict pull-ups
:45 rest
:15 burpees
:45 rest
Beginner:
5 rounds for max reps of:
:15 thrusters (35/45 lb)
:45 rest
:15 banded pull-ups
:45 rest
:15 burpees
:45 rest
Home Workout:
5 rounds for max reps of:
:15 dumbbell thrusters (35/50 lbs)
:45 rest
:15 dumbbell bent-over rows (35/50 lbs)
:45 rest
:15 burpees
:45 rest
– Use two dumbbells.
Movement scaling options:
Thrusters: Load, reps, push presses, front squats, dumbbell options
Weighted pull ups: Load, strict pull-ups, banded strict pull-ups, foot-assisted pull-ups, ring rows
Burpees: Up-downs
Cool down:
1 set:
1:00 child’s pose