Saturday 09182021

– We should aim for each couplet to take 6:00 or less and each 800m run to take 4:00 or less. Modifying where needed will be necessary to complete this workout within 30 minutes.

– We should be able to complete all sets of thrusters unbroken even with the increasing weights.

– The pull-ups, chest to bar, and bar muscle-ups should be completed in no more than 3 sets.

– Score: Time. If time capped, add 1 second for every missed rep. Every 100m will equal 1 rep.

Strategy

– We want to push for big sets on all barbells and break up our gymnastics. Breaks between sets of thrusters can get pretty long in comparison to breaks between gymnastics sets. If we know we can break up the gymnastics, it will give us the ability to push for those big sets on the barbell.

– If we are planning on 1-2 sets on the gymnastics, let’s cycle the barbell a little slower so we can catch our breath a bit. If we are planning on 3 breaks on the gymnastics, let’s plan to pick up the cadence on the barbell so we can spand as little time under tension as possible.

– Use the first 200m of each run to recover from the couplet beforehand. We can plan to pick up the speed for the middle 400m. Let’s back off our speed for the final 200m of each run to prepare for our next couplet.

Modifications

THURSTERS

– Reduce Weights

– Reduce Reps

– Double Dumbbell

– Single Dumbbell

PULL-UPS

– Ring Rows

– Reduce Reps

– Banded Pull-Ups

– Strict Pull-Ups

800M RUN

– 800m Ski

– 2000m Bike

– 1000m Row

– 60 x 10m Shuttle Runs

CHEST TO BAR PULL-UPS

– Reduce Reps

– Banded Chest To Bar Pull-Ups

– Strict Chest To Bar Pull-Ups

– Regular Pull-Ups