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Push Press 3RM, then 90%x3x3
– Find 3RM over 5 working sets
– Begin working sets at 65% of most recent 1RM
– Percentages for backoff sets are based on today’s 3RM.
Partner A: Row 750m
Partner B: Max Dumbbell Thrusters while Partner A rows, moderately heavy
Switch partners, then repeat at 500m and 250m
(TIMECAP: 20:00, TARGET INTENSITY: 9)
* Score for this workout is time to completion, minus two seconds for every thruster performed. Recommended Rx’d loads for thrusters are 45#/30#.
Row: Deconditioned athletes may reduce the distance on the row to 600m/400m/200m.
Thruster: Scale load for athlete to be able to work in sets of 6+ reps with short rests for the duration of the workout.
1) Row 5k Time Trial
2) V-Ups: 5×25