STIMULUS
- Overview: The run and thrusters bring the intensity while the pull-ups complete this workout and make it well-rounded. Aim to complete the thrusters unbroken as much as possible.
- Run: Should take around 2:00.
- Thrusters: Take the barbell from the ground. Choose a light barbell weight that you can complete within 2 sets.
- Strict Pull-ups: Should be completed in no more than 5 sets.
- Intended Intensity: RPE 6-7
- Target Loading: Light (35-45% of 1RM Thruster)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 16-20 Minutes
STRATEGY
- Run at a consistent pace. You should feel like you are working, but it should not be taxing. We want to leave energy for a good thruster set.
- Complete the thrusters in as few sets as you can. However, if you are resting at the top of reps, just set the bar down and take a short break.
- Strive to complete the pull-ups in as few sets as possible, but do not waste energy hanging on the bar between reps. Just take a break if you are struggling through a rep.
SUBSTITUTIONS
400M RUN
- 2:30 Time Cap
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
THRUSTERS
- Reduce Reps/Loading
- Sub Dumbbells, @dumbbell(35/25)s
- Wallballs
- 30 Air Squats
STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-Ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)
[TEAM VERSION]: "Best Frands"
[TEAMS OF 3]
For Time:
200 Meter Team Run, 90 Thrusters, @weight(65/45)
200 Meter Team Run, 60 Strict Pull-ups
200 Meter Team Run, 60 Thrusters, @weight(75/55)
200 Meter Team Run, 45 Strict Pull-ups
200 Meter Team Run, 30 Thrusters, @weight(95/65)
200 Meter Team Run, 15 Strict Pull-ups
Time Cap: 30 Minutes
- Notes: All teammates run together and split inside reps however they'd like. First person back from the run can start on the thrusters/pull-ups. Choose weights on the thrusters that allow for at least 10-5-3 reps at a time respectively and pull-up variations that allow for at least 5 reps at a time.
- Intended Intensity: RPE 7-8
- Target Loading: Light (35-45%), Light-Moderate (45-55%), Moderate (55-65%)
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 20-25 Minutes