Split the row calories with your partner however you'd like. Upon completion of the row, one partner goes to wallballs and the other to thrusters. When all reps are completed for both partners, move to the strict pull-ups. Partners can strict pull-up at the same time. When both partners complete 35 reps, go to thruster or wallball (whatever you didn't start on). Choose variations for the wallballs, thrusters, and pull-ups that can be completed in less than 5 minutes each.

Score: Time

Intended Intensity: RPE 6-7 

Target Loading: Very Light

Fitness Attribute Improved: Lactate Threshold 

Target Score: 18-25 Minutes

Scapular Engagement:

Emphasize scapular retraction and depression before initiating the pull-up. Athletes should engage their shoulder blades by pulling them down and back.

Row 1: Start at a moderate, controlled pace. Don’t attack the first 100/80 calories; treat it as a buy-in. Aim for an RPE 6-7 and set yourself up for a good set of thrusters. Going too hot here will negatively impact your thrusters and pull-ups.

Thrusters: Be aware of the shoulder and metabolic fatigue these will have, as if you do too large of a set or go to fatigue, they will negatively impact your pull-ups. The Pull-ups are what this workout is built around, so break your thrusters up into smart, manageable sets. 

Strict Pull-ups: Never take a strict pull-up set to failure. Stop well before fatigue so you can take a brief break and continue to chip away at your reps. Remember to get your knuckles stacked on top of the pull-up bar as much as you can to also engage your forearms in the pull-up in each rep. You essentially want your palm pointing toward the ground. 

Wallballs: You are on the back half of this workout, so take each set of wall balls to a challenging set, but do not blow up; we want to feel strong on the final row.

Row 2: This is it. Dig in and find an uncomfortable pace to settle at for the first half of the calories. Try to pick up the pace every 10-15 calories. 

100/80 CALORIE ROW

8:00 Time Cap

80/64 Calorie Ski

80/64 Calorie Echo Bike

100/80 Calorie Bike Erg

1,200m Run

6:00 Effort on Treadmill/Runner

‍

THRUSTERS

Reduce Reps/Loading

Sub Dumbbells (35/25)s

Wallballs

Wallball Thrusters

100 Air Squats 

‍

STRICT PULL-UPS 

Reduce Reps

Banded Strict Pull-Ups 

Kipping Pull-ups

Jumping Pull-ups with Controlled Descent 

Ring Rows 

Alternating Dumbbell Plank Rows (Renegade Row)

‍

WALLBALLS

Reduce Reps/Loading/Target Height

Barbell Thrusters (65/45)

Dumbbell Thrusters (35/25)s

Wallball Thrusters

No Squat Wallballs

100 Air Squats

INDY VERSION

For Time

100/80 Calorie Row

50 Thrusters (65/45) 

35 Strict Pull-ups

50 Wallballs (20/14) 

100/80 Calorie Row

Time Cap: 30 Minutes