Every 2 mins for 10 mins, alternating between:
5 Back Squats, 55% 1RM
5 Back Squats, 65% 1RM
3 Back Squats, 75% 1RM
2 Back Squats, 85% 1RM
2 Back Squats, 90% 1RM
For time:
21 Burpees
15 Thrusters, 115/75 lbs
9 Chest-to-bar Pull-ups
Run, 800 m
9 Chest-to-bar Pull-ups
15 Thrusters, 115/75 lbs
21 Burpees
WORKOUT BRIEF
DESCRIPTION
We’ll start this two part training day with 5 sets of back squats
The goal here is to build in weight with each set, working to a heavy double
Set begin every 2 minutes [0-2-4-6-8-10]
Following the squats, we’ll complete a chipper the we expect to take athletes 10-15 min
BURPEES
These are regular burpees
You can jump-up or step-up out of the bottom
THRUSTERS AND CHEST TO BAR PULL UPS
Choose a weight/variation that you can complete within 1-3 sets on both of these movements
STRATEGY + WOD
Let’s error on the side of being aggressive today
With a low to moderate reps on the movements we can start the pace off hot knowing the run will follow
If you’re confident with thrusters and pull ups unbroken, look to find the max run and burpee pace that still allows for unbroken sets
Your run and burpee pace should scare you a little bit if you’re certain about unbroken inside movements
If the inside movements will be more challenging, slow down your run and burpee pace a little to maximize your ability on the thrusters and pull up movements
With the slower runs and burpees in this scenario, look to get uncomfortable with bigger sets of thrusters and pull-ups
MODIFICATIONS
CHEST TO BAR PULL UP
Reduce Reps
Chin Over Bar
Banded Pull Ups
Jumping Pull ups
Ring Row
RUN
Row 1000m
Bike 2000m
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