20/15 Calorie Row
10 Thrusters (115/80)
12/10 Cal Row
10 Push Press (Med Ball or Bar)
In this simple couplet workout, athletes will move back and forth between the rower and the barbell, choosing a weight that they could complete 15+ repetitions unbroken when fresh. Within the workout, these sets are ideally completed unbroken, with 1 break maximum allowed per set. While this workout is simple, the loading and movement selection is intended to deliver a high intensity workout. No aspect of functional movement is more important than their capacity to move large loads, long distances, quickly. The load, distance, and speed of a movement like the thruster makes its a high power, and therefore a high intensity exercise, giving athletes the most bang for their buck. The combination of the front squat and the push press into the thruster is more effective together than when broken down into its two original parts.