Tuesday 10.10.23

Class Times:
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

100m Run
15 Empty Bar Front Squats
100m Run
15 Strict Press
100m Run
15 Thrusters

Get Fit (Min 22-34)

3 Rounds
15 S-DB Box Step Overs 50/35 24/20″
5 Muscle Ups(Ring or Bar)
– 2:00 Rest –
3 Rounds
200m Run
10 Thrusters 135/95
*15 Min Cap

Everybody needs to be set up for success. We want each piece to be done in 5 minutes or less. DB Steps Overs should be UB and the Muscle Ups (or Pull Up variation) should be 2 sets or less. The Runs should be a competitive pace but not so fast that you can’t fight through the Thrusters UB each round. This is not easy to finish in under the cap, so again – make sure to set yourself up!


3 Rounds:
15 S-DB Box Step Overs 35/20 20″
5 Strict Pull Ups (any variation)
– 2:00 Rest –
3 Rounds
200m Run
10 DB Thrusters 35/20s

Get Powerful (Min 42-56)

Push Press
In 14:00 establish a 3RM

While you’re building early on, try to cycle the barbell by receiving the bar in the dip position and going straight back up. Your dip/drive needs to be perfect as the weight gets heavier. This should be the biggest point of performance.

Competitor’s Extra

Handstand Push Up
Ring Dip
Push Ups

If you’re not confident will all three movements you can change the rep scheme. Otherwise you might reach failure before you escape the first round of 21s.