“Everything thinks of changing the world, but no one thinks of changing themselves.” – Leo Tolstoy
3 rounds for time of:
Run, 400 m
12 Burpee Box Jumps, 24/20 in
15 Thrusters, 95/65 lbs
GENERAL
Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round)
THRUSTERS
Choose a weight on the thruster that you can complete with 1 break max on each round
RUN
If unable to run, complete one of the following:
500/400 Meter Row
28/20 Calorie Assault
BURPEE BOX JUMP
Athletes should face the box for the burpee and the box jump
Looking to stand to full extension at the top of each rep on the box
STRATEGY
THRUSTERS
The first thing to consider today is how to approach the Thruster bar
With this being the only movement you’d potentially stop moving on, let’s try to minimize the number of sets here
1 Set: 15
2 Sets: 8-7
RUN & BURPEE BOX JUMPS
One way you can minimize sets on the bar is to be smooth on the runs and burpee box jumps
Find a speed on both movements in round 1 that you see yourself maintaining throughout
It’s not about moving fast in the first round – it’s about sustaining or improving upon your first round pace in rounds 2 and 3
Recent Comments