Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 toes-to-bars
15 burpees
♀ 115 lb
♂ 165 lb
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout is a triplet with a heavier long-range-of-motion weightlifting movement. Yes, the thruster weight should be challenging, but you should be able to perform your reps unbroken in every round. You may have to rest following the burpees, but you should go unbroken when you pick the barbell up. Manage your pace on the toes-to-bars and burpees to minimize “extended” breaks and long gazes at the barbell.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the toes-to-bars, shorten the range of motion. Consider knees-to-chests or hanging knee raises. For the burpees, consider reducing the reps or performing up-downs.
In case of injury or limitation, perform dumbbell thrusters, push presses (squat limitation), or front squats (overhead limitation) in place of the thrusters. For the toes-to-bars, consider V-ups or sit-ups.
Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 knees-to-chests
15 burpees
♀ 75 lb
♂ 115 lb
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 hanging knee raises
10 burpees
♀ 35 lb
♂ 45 lb
Coaching cues:
Aim to keep a full grip on the barbell when holding it in the front rack — even that pesky pinky. This will give you the most ideal position to press from after you stand up out of the squat.
Resources:
The Thruster
The Kipping Toes-to-Bar
The Burpee
Hanging Knee Raises | Kipping
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