Complete:
From 0:00-3:00
2 Rounds of:
8 Thrusters
8 Lateral Bar Over Burpees
2 Rounds of:
8 Thrusters
8 Lateral Bar Over Burpees
From 3:00-6:00
2 Rounds of:
10 Thrusters
10 Lateral Bar Over Burpees
2 Rounds of:
10 Thrusters
10 Lateral Bar Over Burpees
From 6:00-9:00
2 Rounds of:
12 Thrusters
12 Lateral Bar Over Burpees
2 Rounds of:
12 Thrusters
12 Lateral Bar Over Burpees
From 9:00-12:00
2 Rounds of:
14 Thrusters
14 Lateral Bar Over Burpees
2 Rounds of:
14 Thrusters
14 Lateral Bar Over Burpees
Continue as long as possible. When you are no longer able to continue with the progression, you have exactly 5:00 to find your 1 Repetition Max (1RM) Thruster, with the barbell starting on the floor.
Note: This is an incredible stimulus. Prescribed barbell weight is 75lb. for men and 55lb. for women. The Burpee and Thruster pair together in an “Oh so good way!”. How many people can Rx’ this workout and make it to round 4 (14 Thrusters / 14 Burpees) while at the same time, achieving a Bodyweight Thruster? As an example for the 1RM determination: If you are not able to continue from minutes 6:00 – 9:00 into minutes 9:00 through 12:00, the five minutes to determine your 1RM begins at 9:00, and concludes at 15:00. Your total score is your repetitions of Thruster and Burpee added to your 1RM.
This workout rewards strength, power, endurance and stamina!
