"A For Effort" [TEAMS OF 3]
[1 ROUND EACH PERSON]
AMRAP 3:
1,000/900 Meter Bike Erg
10 Thrusters (115/85)
Max Calorie Row
Directly Into...
[1 ROUND EACH PERSON]
AMRAP 3:
1,000/900 Meter Bike Erg
15 Thrusters (95/65)
Max Calorie Row
Directly Into...
[1 ROUND EACH PERSON]
AMRAP 3:
1,000/900 Meter Bike Erg
20 Thrusters (75/55)
Max Calorie Row
KG | (52/38), (43/29), (34/25)
Age Group
13-15 & 55+ | (95/65), (65/45), (45/35)
KG | (43/29), (29/20), (20/15)
AMRAP 3:
1,000/900 Meter Bike
10 Thrusters (135/95)
Max Calorie Row
Rest 6 Minutes
AMRAP 3:
1,000/900 Meter Bike
15 Thrusters (115/85)
Max Calorie Row
Rest 6 Minutes
AMRAP 3:
1,000/900 Meter Bike
20 Thrusters (95/65)
Max Calorie Row
KG | (52/38), (43/29), (34/25)
Each teammate goes through the first AMRAP 4 before advancing to the next one with a decreased barbell weight. The flow for each person goes: 3 minutes of work, 6 minutes of rest. With twice the amount of rest, looking to move at a very fast pace during these work windows.
Score: Row Calories
Intended Intensity: RPE 9
Target Loading: Moderate (55-65%), Light-Moderate (45-55%), Light (35-45%)
Fitness Attribute Improved: Anaerobic Capacity
Target Score: 45-90 Calories (Each)
Choose a thruster weight that you can complete unbroken every single round. If you're on the fence, go lighter so you can still hold onto the barbell under fatigue. Looking to have at least 30 seconds on the rower each round.
Straight Line
A primary fault of the press within the thruster is deviating from a straight bar path. The press is made exponentially more difficult if the athlete fails to pull the chin back in order to press straight off the shoulders. The most efficient way to get from point a to point b is a straight line, that's what we want to coach and encourage today.
Work at a hard pace from the start. This will look like starting on the Bike at an RPE 8, getting through the thrusters as quickly as possible, and in as few sets as possible. Then work as hard as you are able to manage on the rower, regardless of whether you will fall off your pace -- we are trying to induce fatigue.
Control your breathing as much as possible during your rest periods, and do your best to move around a little bit to keep blood flow moving throughout the body.
1000/900M BIKE
THRUSTERS
INDY VERSION
AMRAP 3:
1,000/900 Meter Bike Erg
10 Thrusters (115/85)
Max Calorie Row
Rest 6 Minutes
AMRAP 3:
1,000/900 Meter Bike Erg
15 Thrusters (95/65)
Max Calorie Row
Rest 6 Minutes
AMRAP 3:
1,000/900 Meter Bike Erg
20 Thrusters (75/55)
Max Calorie Row
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Thruster Prep
Build to heaviest Thruster load
N/A
(21-27 minutes)
Practice Round
Break
Workout adjustments if needed
(27-54 minutes)
Look For
Post Workout Clean Up & Chat (54-60)
Bulletproof Shoulders
[PART A]
8 Sets:
16 Alternating Dumbbell Z-Press
* Rest 30 Seconds Between Sets
[PART B]
3 Sets:
12 Bent Over Reverse Flys
* Rest 1-2 Minutes Between Sets
Mindset
Tryon Edwards
"He that never changes his opinions, never corrects his mistakes, and will never be wiser on the morrow than he is today."
Growth and wisdom come from being willing to change your opinions and learn from your mistakes.
