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DESCRIPTION

STIMULUS

Time: This is a 16:00 or less workout. Fastest times could be closer to 10:00.

Category: Threshold

Goal: ~12:00 minutes

Score: Time required to complete the workout.

THRUSTER

Thrusters should be unbroken or 2 sets maximum, and take no more than :30-45 seconds including a break.

TOES TO BAR

Toes to Bar should be completed in 1-3 sets, with short breaks. If midline endurance is a known issue, have athletes break sets up early.

LATERAL BURPEE OVER BAR

10 smooth Lateral Burpees Over Bar should take <= 1:00.

EFFICIENCY TIPS

Workouts like this are always a bit sneaky. This is 55 reps for each movement, and more than half the work happens before you get to the round of 5’s. Keeping movements to prescribed sets, and keeping our rests short, is going to be key for success.

The barbell should never be too heavy – it should be our heart rate that is preventing us from wanting to pick it up. Take a couple breaths, get it up, and try to keep your work to 2 sets or unbroken.

Toes to Bar can be upwards of 3 sets, but we should be aiming for 2 sets or less, and be really comfortable doing many, many sets of 5 reps for this to be a useful goal.

Lateral Burpees Over the Bar should be smooth and without significant rest. When it doubt, try to keep moving, even if you’re moving slower. Some movement is better than none!

“Going Down Swinging” (Time)

“GOING DOWN SWINGING”

For TIme:

10-9-8-7-6-5-4-3-2-1:

Thrusters

Toes to Bar

Lateral Barbell Burpees

17 min Time Cap

RX+-95/65#

RX-75/55#

50-59-65/45#, Hanging Knee Raises

60+-55/35#, Sit Ups, Burpee Step Overs

Basics-6-5-4-3-2-1. PVC/BB, ,Sit Ups, Step Over Burpees