The thruster is a powerful CrossFit movement that combines a front squat and a push press, offering significant fitness benefits across all 10 General Physical Skills. It builds endurance, strength, flexibility, power, and coordination while enhancing balance, speed, agility, stamina, and accuracy. Each thruster rep involves moving a barbell from the shoulders to the bottom of a squat and overhead in a fluid motion, producing high power output. Its versatility makes it ideal for improving health markers, body composition, and overall fitness, with proven results from countless athletes worldwide. READ MORE

Dead-Lift

• 5-5-5-5-5 (same weight across with option to increase for sets 4 & 5)
  

*2 Broad Jumps for quality before each lift
**5 Negative Pull-ups (3 second eccentric) between each set (total of 4 sets)

For total reps:

• Tabata Knees to Elbow
• Tabata box jump-overs 24/20
• Tabata Barbell Press 45/35
• Tabata calories on the Bike
  

Scaling: Today’s workout is a Tabata workout. The most common one is Tabata Something Else. You will perform all 8 sets of an exercise before moving on to the next. A single set is 20 seconds of work and 10 seconds of rest. The goal is to accumulate as many reps as possible within the 20 seconds and across all 8 sets. At the end of your workout, your score will be the total number of reps you completed across all four exercises. When it comes time for the box jump-overs, the safest option is to step down. However, the choice is yours.

Complete as many reps as possible in 12 minutes of:

• 3 burpees to a 6-inch target
  
• 3 Wall-Ball sit-ups
• 6 burpees to a 6-inch target
• 6 Wall-Ball sit-ups
• 9 burpees to a 6-inch target
• 9 Wall-Ball sit-ups

… Continue to add 3 reps to each exercise until time expires.

*Wall-Ball situ-ups: Lying supine, all at chest, legs straight, sit up and hit a target 5 feet from floor and repeat

Scaling: Today’s workout is a gymnastics couplet with ascending reps. Don’t be fooled by the first few rounds — this workout will get spicy soon enough. To find the target for the burpees, extend your arms over your head and find a target about 6 inches above your fingertips. As for the Wall-Ball sit-ups, go into this workout with a number of reps appropriate for you. If you hit that number, finish the workout with just burpees.

For time:

• 1,000-meter row
  
• 800-meter run
• 500-meter row
• 400-meter run
• 250-meter row
• 200-meter run
  

Scaling: This is a moderate time-domain endurance-based effort. Push the pace where you can. As the meters decrease in both the run and row, try to keep the throttle down. If you are looking for a place to breathe, consider easing up on the rower. Barring technique on the rower, it can take a considerable effort to row 5 to 10 seconds faster. Instead, in theory, you can make up that time on the run.

Coaching cues: Count your stroke-to-recovery-stroke ratio. To recover and catch your breath while still moving on the rower, consider a 1-second pull followed by a 3- to 4-second return to the catch position. If you feel good and are looking to push, consider a 1-second pull followed by a 1- to 2-second return to the catch position. This strategy will help you manage your pace based on how you're feeling during the workout.

Scaling:Today’s workout consists of five all-out sprints on the rower. Don’t game anything here. Put your foot on the gas pedal from the start and hang on for a wild ride. Scale the distance as needed to ensure each effort takes no more than 2 minutes to complete. Remember, these are sprints.

Coaching cues: To increase stroke rate, when you reach the end of your pull, quickly extend your arms, then use your feet to pull your body forward and back into the next stroke.