MONDAY

Warm-Up:

2:00 Row, Building From Easy to Moderate Pace

Into..

For Quality:

8:00 EMOM

Minute 1 - 20 seconds Lateral Band Walk + 20 second Monster Band Walk

Minute 2 - :15 Dead Hang + 5 Slow Scap Pull-Up

Minute 3 - 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)

Minute 4 - 3-5 Broad Jumps or 10 Jumping Air Squats

Strength

Back Squat

Every 2:00 x 5 Sets

1 Pause Back Squat + 4 Back Squats @ 60-65%

Extra Instructions

% is Based on 1RM Back Squat

The paused rep will have a 5 second pause in the bottom. Focus on maintaining good positions there, and then keeping reps up tempo for the rest of each set.

"Jackie"

For Time:

Fitness

800m Row

40 Thrusters

20 Jumping Pull-Ups

For Time:

Performance

1000m Row

50 Thrusters

30 Pull-Ups

Barbell: 20/15kg

Goal / Objectives / Notes

DONT DROP THE BARBELL

Goal Time Domain: 6:00-10:00

Time Cap: 15:00

Primary Objective: Complete in fastest overall time

Secondary Objective: Maintain Big Sets on Thrusters and Pull-Ups

Stimulus: Sprint Chipper

RPE: 10/10* Test Workout

Big Class Option: 

Start Class on a Delay to allow everyone in class to hit this workout, or sub to 1000m Ski, 2000m Bike Erg, or 1000m Run

Notes: This workout is a mid-cycle test for us with the objective of really selling out and going for this one. For our top end athletes this is a hard push from the Rower all the way through to the Pull-Ups with the Row at around 2k effort, the Thrusters unbroken and the Pull-Ups unbroken. For most of our athletes, they will need to pace along the way and hold the Row back to around 5k pace and decide on the best strategy for the Thrusters with the goal of breaking into 3 sets or less. these are meant to be fast and cyclical. Then athletes should have a plan of attack on the Pull-Ups with the ideal of hitting quick sets of 5-10 reps at a time to finish the workout. Ideally scale to a Pull-Up mod that allows for fast reps as that is the focus today.