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STRUCTURE: In Part 1 athletes will complete 5 sets of 2 Strict Presses. In Part 2 Athletes will complete an ascending rep scheme of Thrusters, completing a set of Double Unders before each set on the barbell. Athletes will begin the workout with a set of 30 Double Unders and 1 Thruster, then 30 Double Unders again and 2 Thrusters. Athletes will add one Thruster every round while the number of Double Unders stays the same until 10:00 have passed.

STIMULUS: “Tenfold” is a Sprint Threshold workout.

STRATEGY: Athletes should complete every set of 30 Double Unders in 0:30 or less. Athletes should be able to complete 1 Thruster every 0:05 or less.

SCALING: Athletes should choose a weight for the thrusters that they can confidently complete a set of 10 with, even when tired.

SCORING: In Part 1 Athletes score will be the lowest weight they use in a working set. In Part 2 athletes score will be their total rounds + reps. Athletes should aim to complete the round of 10 Thrusters.


-Big shoulder day, stay relaxed on the double unders, the less tension today the better

-Take intentional breaths before picking up the barbell each time, we’re aiming to to do most sets unbroken