TUESDAY
| Strength
For load: 6×3 Front squats *Build to a 3RM *Perform a new set every 2:00
Today’s lifting should see beginner lifters learning and mastering the fundamentals with lighter weights whilst intermediate and advanced athletes may start at approximately 60% 1RM and increase across sets to a 3RM set to finish the day. Athletes should understand how to breathe, brace, use belts and how to bail from heavy front squats before lifting today. |
| WOD
For total time 12 Min Cap: 4 Rounds for time, 18 Thrusters 43/30kg 15 Pull-ups 9 Box get-overs 42/36”
Rx+: Chest-to-bar pull-ups Active: 35/25kg, 9 pull-ups per round Lifestyle: 25/20kg, Toe-assisted pull-ups, 36/30”
The workout should see thruster weights that could allow unbroken sets when fresh, pull-up options that allow 1-2 sets across rounds and the highest box an athlete can use in a workout, with short rests between reps. |