"It Takes Two"
Duration: 18:00
5 Rounds x AMRAP 2:
5 Thrusters (80% of Heavy Single)
25/20 Calorie Row
• Rest 2 Minutes Between Rounds
• Pick Up Where You Left Off
STIMULUS
- Overview: These intervals will test your ability with a heavy barbell. With an equal work-to-rest ratio, look to push the pace each round. We're ideally looking to complete one full round of 5+25/20 within these 2 minute windows. Pick up where you left off following the 2 minute rest (So if you completed 1 full round + 1 thruster in the first interval, begin your next interval with 4 thrusters before moving on to the row).
- Thrusters: Barbell weight = 80% of your heaviest single in the prior EMOM. This should be a heavy weight that you can complete within 1-2 sets. It should feel challenging but doable to complete all 5 reps unbroken. The barbell is taken from the ground.
- Row: This is a hard effort pace (think RPE 7-8). Should be completed in no more than 2:00, but ideally less than 1:30.
- Target Score: 4-7 Rounds
- Stimulus: Moderate-Heavy Loading
- Score: Total Rounds + Reps
STRATEGY
- Keep transitions quick, as there is not a lot of time to waste each interval. Get the flywheel spinning on the rower as soon as you can.
- Pick the barbell up before you think you can. This weight is more doable than it might feel. Perform a squat clean thruster for the first rep.
- Depending on where you are during a round, you may want to row a little slower or faster. Example: If you know you won't complete a row portion before the end of an interval, row hard and get as deep into the calories as you can since you are picking up where you left off. But if you know you will make it back to the barbell, you will want to row slightly slower so you can immediately pick the bar up and complete reps more easily.
SUBSTITUTIONS
THRUSTERS
- Reduce Reps/Loading
- Sub Dumbbells or Kettlebells
- 10 Heavy Wallballs
- 15 Air Squats
25/20 CALORIE ROW
- 2:00 Time Cap
- 20/16 Calorie Ski
- 20/16 Calorie Echo Bike
- 25/20 Calorie Bike Erg
- 300m Run
- 1:30 Hard Effort on Treadmill/Runner
- 24 Shuttle Runs (1 rep = 10m)
MOVEMENT PREP
On The Minute x 4:
5 Calorie Row Sprint
1 Thruster at 65-70-75-80%