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Conditioning
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Complete for time:
100/80 Cal Row
100 Thrusters, 45#/35#
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Accessory
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Complete NOT for time:
2 Sets:
5 Shoot throughs + 0:10 tuck sit
Standing
2 Sets each leg:
5 Leg extensions + 0:10 hold leg extended
2 Sets:
5 Shoot throughs + 0:10 L-sit
*Scale to single leg extensions or tuck sit
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Hey, could be worse…there could be bar-facing burpees with today’s thrusters!
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Volume Day.
Today is chock full of volume. These days we have to be more cognizant of scaling than many think. It’s not the weight that will get ya, it’s the reps. Here are a couple of considerations for you today:
Overall: Goal is sub-15:00 for everyone. We’ll run a staggered start as needed due to rowers.
Row: Goal is to complete this thing in 8:00 or less. We’re not going to put a firm cap on the row, but understand that if you go much over that 8 minute work this workout will be longer than we want. If you’re new to us, row for 8:00 and call it good.
Thrusters: Strategy will play a big roll in getting through these as quickly as possible. This is a light weight. It’s also a lot of reps. Don’t go too big with that first set. You’ll be fatigued from the row. Biting of a giant set might not be the best plan. That being said, 25 unbroken reps for that first set should be doable. If you’re concerned about doing that many reps in general and not even considering the row that happens first, scale load. And if you’re new to us, we’ll help you scale the reps down to something appropriate.
We’ll give you more during the briefing but we wanted to put this out there for you to start thinking about. This is going to be a burner, we hope you’re excited!
