Tuesday 11.07.23

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

Warm Up (Min 0-12)

3 Rounds
10 Empty Bar Thrusters
10 Shuttle Runs (increase speed each round)

Get Powerful (Min 20-40)

Push Press
Every :30 for 3:00
2 Rep
– then –
in 7:00
Establish a Heavy Single

The :30 reps are just to help with the solid dip/drive and timing habits. You can also gradually build across the sets. :30 is a very short amount of time so be ready just to slide on a little extra weight, and not make big plate changes until the build to the single.

Get Fit (Min 46-56)

Every 4:00 for 20:00
400m Run
1 Set of Thrusters 95/65
*Goal is 12-15 reps each rd.

The Thruster set needs to start within :10 of completing the run. You don’t need to push for anywhere near a max set, you’re just accumulating reps across the 5 rounds. Try to match efforts on both the run pace and Thruster sets each time.


Every 4:00 for 20:00
400m Run
1 Set of DB Thrusters (any weight)
*Goal is 12-15 reps each rd.

Competitor Extra

For Time:
Toes to Bar
Calorie Row
*10 Min Cap

The TTB are first in hopes you can hold on and complete in 1-2 sets. You can only Row as hard as it doesn’t mess with your grip or heart rate too much. You can try to slightly recover on the Row and crush the TTB.