"Who Do We Appreciate?"
Duration: 20:00
20:00 AMRAP:
4 Thrusters, 115 / 85 lb
6 Toes to Bar
8 Lateral Burpees Over Bar
Score: Rounds + Reps
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This 20-minute grinder will test pacing, shoulder endurance, and midline. Pace in a way that allows for consistent round times over the 20 minutes.
- Aim for a thruster weight and toes to bar number/variation you can complete unbroken throughout.
- Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate (55-65%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 10-15 Rounds
STRATEGY
- There will be lots of transitions in this workout. Be deliberate, as it's easy for those to eat up time.
- Thrusters: These should be completed unbroken. Use your hips as the power source and don't rely solely on your arms to muscle the barbell overhead.
- Burpees Over Bar: Stay low to the ground. There is no standard to stand up tall during any portion of your reps.
SUBSTITUTIONS
THRUSTERS
- Reduce Reps/Loading
- Sub Dumbbells, @dumbbell(35/25)s
- Wallballs
- 8 Air Squats
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
LATERAL BURPEES OVER BARBELL
- Reduce Reps
- Lateral Burpees With Step Over
- Regular Burpees
- Same Calorie Row, Ski, or Bike Erg
[TEAMS OF 2 VERSION]
20 Rounds For Time:
4 Thrusters
6 Toes to Bar
8 Lateral Burpees Over Bar
* Switch After Full Rounds
* 10 Rounds Each Partner
- Notes: Choose weights and variations that allow for unbroken rounds. You'll switch off with a partner, completing 10 rounds each, or 20 total.
- Target Score: 20-25 Minutes
MOVEMENT PREP
2 Rounds:
2 Thrusters
3 Toes to Bar
4 Lateral Burpees Over Bar