This is a VO2 max workout, meaning you should maintain a high intensity throughout. Aim to start at an RPE 7-8 and push towards an RPE 9 by the end to truly tap into your VO2 max capacity.  Choose a light barbell weight that allows you to complete the thrusters unbroken throughout. Rounds are designed to take 2:00 or less to complete.

Score: Time

Intended Intensity: RPE 7-8 

Target Loading: Light 

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 20-25 Minutes

 In the past, this benchmark workout was performed with wallballs, but it has since been changed to thrusters to make it more accessible.

Legs Lead the Way

The thruster is a movement where athletes often struggle with timing. Athletes are often pressing too early (most likely) or waiting too long after the squat to press. We want to emphasize a strong leg drive with a quick 1-2 punch of legs finishing the drive and then recruiting the arms for the press. The bar should "float" for a moment when athletes execute this correctly.

Attack the row with a strong, controlled pace. Your goal is to finish the calories hard, but still be composed enough to transition quickly into a large set of thrusters.

Breaks: Avoid grinding out reps or pausing excessively overhead. If you need to break, set the bar down and get out from under tension. 

Use your 1:00 rest wisely. Focus on deep, controlled breathing to bring your heart rate down. 

15/12 CALORIE ROW

1:15 Time Cap
12/10 Calorie Ski
15/12 Calorie Bike Erg
12/10 Calorie Echo Bike
200m Run
1:00 Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)
15 Burpees

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THRUSTERS

Reduce Reps/Loading
Sub Dumbbells (35/25)s
Wallballs (20/14)
24 Air Squats

If your class needs to share rowers, have athletes start 1 minute behind their partner.