MONDAY 25TH MARCH - WORKOUT

 
 
 

1 to 10 For Time:

1 Thruster 2x15/10kg

1 Burpee Jump Over

2 Thrusters

2 Burpee Jump Overs

3,3 - 4,4 - 5,5 - until 10,10


Rx = 15kg (men)/10kg (women) dumbbells

Rx+ = 22.5kg (men) and 15kg (women) dumbbells and/or 4 rounds

Score:

Your score is time

Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use the Rx+ weights.

Goal:

Aim for Sub 10 min

Top Tips:

Use your arms for the jump overs - keep a steady pace in all movements.

Workout Description

Set your timer to count up, on the starter signal begin with 1 thruster, then 1 burpee jump over (we use a DB to jump over).  Then 2 and 2, 3 and 3 until you reach 10 thrusters and 10 burpee jump overs.

Movements:

Thruster: Feet are set just under the shoulders in squat stance. Elbows in front of the dumbbells, dumbbells rest on your shoulders (front rack position). Hips descend back and down, bringing hips lower than top of knees, lumbar curve maintained, knees in line with toes keeping elbows off knees in bottom position, hips and knees extend rapidly, then arms press up and overhead. Complete at when standing tall.

Tip: wait until you have squeezed your bum before DB's travel overhead. Then wait until DB's return to your shoulders before you descent into your squat.

Burpee Jump Over/Step-ups: Throw both feet behind you (or step down) landing on the floor on hands with chest and thighs both contacting the floor. Jump both feet (or step) forward towards your hands and perform a two footed jump (or step) over object.

Downup: Same as burpee to descend, just omit the jump and clap overhead.