Thurs, 03/01/2018

March 1, 2018



“Mighty Mouse”
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar


Sub Knees to Elbows or Situps

20 MB Thrusters / Goblet Squat
20 Box Step Ups
20/15 Cal Row
20 Sit-Ups



With a longer time domain today and a larger rep count, athletes can look to approach round one like the would if they were to get back to the second round. The 8-12 minute mark is where athletes who come out too aggressively really start to slow down. Staying smooth from the beginning leads to more consistent movement across the 18 minutes. Breaking the thrusters up into three possible sets, whether 10-10-10 or 12-10-8, knocks out big chunks without over taxing athletes for the box jumps. The next two movements, the box jumps and the row, can be performed at moderate pace that athlete know they will not slow down on. This is a pace they would hold if they had to do 60 box jumps or a 60 calorie row. The toes to bar will be athlete dependent. Strong gymnastic athletes can possibly hold the same scheme as described in the thrusters, but quick sets of 3-5 could help to minimize both fatigue and rest between sets.



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