Target time | 6:00-10:00

This week kicks off with a short, heavy, and exciting couplet of thrusters and sit-ups. Both of these movements tax the core, quads, and hip flexors so expect fatigue in the legs and a high heart rate from having to breathe while bracing heavily throughout the movements.

The thrusters should be much heavier than what we typically use and should feel like strength work. Take no longer than 1:30 to finish the set of 15 and complete each round in 1-3 sets.

If you want to use the med ball GHD sit-up you can, otherwise, perform a weighted sit-up w/DB as a substitution that will count as Rx.

This is a shorter workout, so we want you to push it and go fast. That being said, we’ve got a lot more lunges, squats, and general leg work later in the week so focus on a quality squat above all else so you don’t beat your legs up too bad at the start of a leg heavy week.

Prior to the workout, we’ll take a few minutes to build up to a heavy thruster single from the floor.