“Guts and Glory” For Time: 21 – 15 – 9: Row For Cals Thrusters (95/65) 15 – 12 – 9: Row for Calories Hang Squat Cleans (95/65) 12 – 9 – 6: Lateral Burpees over Bar Overhead Squats (95/65) L2 Sub Hang Power Cleans L1 Sub Burpees for Lat Bar Burpees Sub Rep Counts: 15-12-9 12-9-6 9-6-3
This workout can be deceiving if viewed as it’s individual parts. Athletes who are hyper focused on the opening 21-15-9 may cause them to begin the workout at an aggressive pace, only to realize that they are not yet halfway done when that section is completed. That being said, we want to picture this workout as a whole in order to preserve effort. On the first two sections, use the calories as the pacer and push the barbell a little more. Even if moving a touch slower of the bike or rower, it is still forward progress. That doesn’t mean the barbell sets have to be completed unbroken. Breaking a few times may actually be beneficial later in the workout. On the last portion, the burpees are the pacer with the goal of holding on unbroken for the overhead squats. Slow burpees are better than extra breaks on the barbell.