“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein
Complete as many rounds as possible in 20 mins of:
Row, 300 m
20 Double Unders
10 Thrusters, 65/45 lbs
GENERAL
1 athlete works at a time in this fast paced team of 3 workout
Athletes will complete a full round of 300-20-10 before switching off to the next partner
We can expect a round to take around 1:30-2:00 to complete
2 Minute Round Average: 10 Rounds Total (3-4 Each)
90 Second Round Average: ~13 Rounds Total (4-5 Each)
Since there is a good amount of rest built in, the time spent working is meant to be completed at a very fast pace
The final score is total rounds accumulated as a team in 20 minutes
DOUBLE UNDERS
The DUs are simply designed to create a lot of fatigue before completing the thrusters
Movement Sub:
Use a 15# bumper weight or 45# blue oly plate for plate hops
THRUSTERS
The thruster barbell is designed to be very light, something athletes will definitely complete unbroken every round
Teams can have multiple barbells on the floor if athletes are planning on using different weights
STRATEGY
1 round of the three movements is expected to take around 1:30-2:00 to complete
That means each athlete has 3-4 minutes of rest between their efforts
Let’s shoot for really strong sprints throughout these rounds today (expect each athlete to get 3-5 attempts)
Don’t hold anything back – the intensity is meant to be through the roof
Row at a strong pace, move quickly through the DUs / plate hops, and finish out rounds with unbroken sets of thrusters
Focus on breathing during your 3-4 minutes of recovery to gear up for the next round
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