Workout of the Day
Thruster
Okay, let’s be honest, we don’t expect you to find a true 1RM in 10 min, but get 5 good attempts at a heavy single. We are used to going light and high rep on the thruster, so let’s see how it feels to see how much weight we can truly power up off the shoulders with that explosive drive out of the bottom!!!
Movements:
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Top of every 10 minutes x 2 rounds
35 thrusters, 75/55
800m run
Okay guys, 2 rounds of thrusters and running…2 Rounds doesn’t sound too bad, right? Here’s the idea: the faster you go, the more rest you get! Choose a weight on the thruster that you can do at least 15 unbroken on the first set – you shouldn’t have to do more than 3 sets to reach 35. If that sounds a little daunting, check out the scaling options below and, as always, chat with the coach to see where you should be! Just remember, the more times you put the bar down, the more you are cutting into the 10 min time cap per round and ultimately minimizing your rest! Push your comfort zone a little here and try to hang on to the bar for a few more reps. Record your time for each set.
Scaling
Intermediate
35 thrusters (45/35lb)
run 800
Beginner
25 thrusters (15lb)
400m run
Movements:
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