In part 1, This is the third week of our 4-week Triple Threat strength cycle. Though this cycle's primary focus is three alternative compound lifts (push press, front squat, and hang power clean), we still want to maintain strength in the classic powerlifts. A fourth strength day each week will rotate weekly between bench press, deadlift, or back squat in a hypertrophy-focused scheme to keep those lifts sharp without taking focus away from the main cycle.

In part 2, We're alternating between descending reps of thrusters and a fixed-distance row in today's VO2 max workout. Choose a thruster weight that is challenging, but able to be completed unbroken throughout.

Score: Time

Intended Intensity: RPE 7-8

Target Loading: Moderate-Heavy (65-75% of 1RM Thruster)

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 8-12 Minutes 

Your rowing efforts largely dictate the intensity of this workout. Because the thrusters demand a specific intensity to complete, the harder you row, the more intense this workout will feel. 

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.

We suggest rowing at a moderately hard intensity for your first two rows. Then, pick up the pace and tempo of each successive row. 

The first two sets of thrusters (10 & 8 reps) may need to be broken into two sets in order to keep your row pace crisp. The last three sets of thrusters (6, 4, & 2 reps) should ideally be performed unbroken.

THRUSTERS

Reduce Reps/Loading
Sub Dumbbells (50/35)s
Wallballs
20-16-12-8-4 Air Squats 

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400/360 METER ROW

2:00 Time Cap
300/250m Ski
800/720m Bike Erg
20/18 Calorie Echo Bike
400m Run
1:30 Effort on Treadmill/Runner
25 Shuttle Runs (1 rep = 10m)

Start athletes 1:30 behind the first group, if you do not have enough rowers for each athlete.