Greatness From Small Beginnings
5 2-minute rounds of: 10 thrusters 200-m run Max-rep thrusters Rest 3 minutes between rounds. Men: 95 lb. Women 65 lb. Intermediate Option 5 2-minute rounds of: 10 thrusters 200-m run Max-rep thrusters Rest 3 minutes between rounds. Men: 75 Read More …
5 rounds for time of: 5 dumbbell hang squat snatches, left arm 5 dumbbell hang squat snatches, right arm 5 dumbbell thrusters 200-m run Men: 50-lb. dumbbells Women: 35-lb. dumbbells Scaling Choose dumbbells that are challenging weight. The small sets Read More …
4 rounds for time of: 15 strict toes to bar 30 thrusters 45 double-unders Men: 65 lb. Women: 45 lb. Scaling This workout is light and quick. Intermediate athletes should kip the toes to bar, beginners should stick with AbMat Read More …
Regionals Event 6 For time: 4 rope climbs 16 thrusters 3 rope climbs 12 thrusters 2 rope climbs 8 thrusters Men: 15-ft. rope, 155 lb. Women: 15-ft. rope, 105 lb. Scaling This couplet is a sprint. Choose a load and Read More …
For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters pick dumbbells that are relatively heavy for you yet still allow you to complete each round of Read More …
30-20-10 reps for time of: Dumbbell thrusters Toes-to-bars Men: 35-lb. dumbbells Women: 25-lb. dumbbells Scaling This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you Read More …
Thruster 3-3-3-3-3-3-3 reps Scaling Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.
16.5! 21-18-15-12-9-6-3 reps for time of: Thrusters Bar Facing Burpees Rx’d men use 95 lb. Women use 65-lb. Scaled Men use 65-lb. Women use 45-lb.