By Ben Wise
Mobility: Ankle Mobility.
Skill Practice Warm Up: Spend 10 minutes working up to a heavy thruster. Use a rack.
Workout: “Pocket Full of Doubloons” – 3 rounds for time.
10 ‘high’ box jumps (Advanced: 30in, Intermediate*: 24in, Novice: 20in)
10 ‘heavy’ thrusters –from the ground- (Advanced: 115lbs, Intermediate*: 83lbs, Novice: 63lbs)
Row (Advanced: 500m, Intermediate*: 400m, Novice: 300m)
1 minute rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 10 – 16 minutes
Coaching Tips: Don’t be afraid to go a bit ‘high’ and ‘heavy’ on this workout with the minute rests incorporated. Plan on doing the first round unbroken, but it is okay if you break up the next two rounds (as long as you can still finish in the scaling guide). Just make sure you row hard every round, that is where you’ll make up the most time. Jump up on box jumps, then step down (no rebounding).
Compare To: 2013 – 08 – 06