Menu
Bike or Row 6xs:
:20sec Easy
:10sec Hard
2-3xs:
6 Bootstrappers
6 Tempo Goblet Squat
6 T-Push Ups
6 Ring Row w/ a pause at the top
:20sec Reverse Grip Hang
Thruster Specific Warm Up 1x:
5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster
“Not Quite Fran”
0-2 min: 21 Thruster
2-4 min: 21 Weighted Pull Up
4-6 min: 15 Thruster
6-8 min: 15 Weighted Pull Up
8-10 min: 9 Thruster
10-12 min: 9 Weighted Pull Up
Notes: Athlete chooses the weight for each movement and round so there is a load element here. Adjust each set. You should be able to complete the work in under 1 min and not have to break into any more than 3-4 sets for each round/exercise.
0-2 min: 15 Thruster
2-4 min: 15 Pull Up Progression
4-6 min: 12 Thruster
6-8 min: 12 Pull Up Progression
8-10 min: 9 Thruster
10-12 min: 9 Pull Up Progression
Sub Dumbbell Thruster for the Barbell but use the same structure
0-2 min: 15 Lunge, Lunge, Squat
2-4 min: 15 Hand Release Push Up
4-6 min: 12 Lunge, Lunge, Squat
6-8 min: 12 Hand Release Push Up
8-10 min: 9 Lunge, Lunge, Squat
10-12 min: 9 Hand Release Push Up
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
2min Couch Stretch
1min ea. Banded Lat Stretch
