2025-02-21

• Overview: Today is a challenging pyramid-style workout that might look simple on paper, but the volume of reps accumulates quickly and starts to impact one another. Work deliberately and at a hard, steady pace from the beginning.
• Row: Choose a row distance that you can complete in 7:00 or less.
• Thruster: Weight should be very light and something you can complete within 2-3 sets.
• Pull-ups: Choose a pull-up variation/rep number that takes 5:00 or less to complete.
• Intended Intensity: RPE 7-8
• Target Loading: Very Light
• Fitness Attributes Improved: Aerobic Power & Muscular Endurance
• Target Score: 15-25 Minutes

• Row at a pace that is equivalent to your 5k PR pace. This should feel challenging, but you could maintain it for 30 minutes when fresh.
• Complete your thrusters in as few sets as possible, breaking as soon as you start to feel your form break down or the speed of reps slow.
• Pull-ups should be completed in sets that allow for crisp technique and good form. If kipping, make sure your form remains sound. If doing strict pull-ups, do not take any set to failure. Always leave reps in the tank.

100/80 CALORIE ROW

• 8:00 Time Cap
• 80/64 Calorie Ski
• 80/64 Calorie Echo Bike
• 100/80 Calorie Bike Erg
• 1,200m Run
• 6:00 Moderate Effort on Treadmill/Runner

THRUSTERS

• Reduce Reps/Loading
• Sub Dumbbells, 20 / 15 lb
• Wallballs
• 100 Air Squats

PULL-UPS

• Reduce Reps
• Jumping Pull-ups
• Banded Pull-ups
• Ring Rows
• Alternating Dumbbell Plank Rows (Renegade Row)

On The Minute x 4:
Odd: 10/8 Calorie Row + 5 Thrusters
Even: 5 Pull-ups + 5 Thrusters