Warm-Up
General (6:00): 2 Rounds: 300 m Easy Row (or 200 m Easy Run) 10 Air Squats 10 Good Mornings (hip hinge, hands on head) 10 Ring Rows 10 Push-Ups 10 Hollow Rocks Specific (10:00): Row Technique, 2 Rounds: 5 Arms-Only Strokes 5 Arms + Body Strokes 5 Full Strokes (legs, body, arms) With light dumbbells (15/10 lb): 5 Dumbbell Front Squats 5 Dumbbell Push Presses 5 Dumbbell Thrusters Build to workout weight: 3 Thrusters at ~50%, 3 at ~75%, 3 at workout weight (45/30 lb) Then 2 Rounds at workout pace (rest 1:00 between rounds): 6 Dumbbell Thrusters (45/30 lb) 7 Cal Row (or 90 m Run) Self-check: if the 6 thrusters at workout weight go unbroken and you could clearly do 12 in one set, go Rx. If you had to break them up or your elbows dropped, drop to lighter dumbbells so you can keep sets of 6+6 or better.
Coach's note: Primes the quads, glutes and shoulders for 60 dumbbell thrusters and the legs, lats and hamstrings for 70 calories of rowing. By the end your legs should feel warm and springy, and you should know whether 12 thrusters per round is a single set or two.
Strict Weighted Pull-Up
Every 2:00 for 10:00 (5 sets): 3 Strict Weighted Pull-Ups (or strict chin-ups) Start around 70% of your 1-rep max and build to a hard triple at about 80-85% (RPE 8). No kipping, full hang to chin over bar. If you don't have a weight belt, do 3 slow strict pull-ups with a 3-second lowering.
Coach's note: Strict pulling keeps your legs and shoulders fresh for the 60 thrusters, and RPE 8 means 2 reps left in the tank, so stop adding weight once the reps slow. Use the last minute of the block to move your dumbbells and rower into place.
Hot Wire Plus
5 Rounds for Time:12 Dumbbell Thrusters (45/30 lb, two dumbbells)14/11 Cal Row No rower: 175 m run per round instead.
Coach's note
- Stimulus
- Hard, steady threshold effort: aim for 7-9 min, about 1:30 per round. Don't sprint round 1. Burn the legs early and the thrusters fall apart by round 3.
- Muscles
- Quads, glutes and shoulders on the thrusters, then legs again on the row. Lats and grip are already tired from weighted pull-ups, so drive the row with your legs, not your arms.
- Strategy
- Thrusters 6-6 from round 1, with a quick reset between sets. Row 14/11 cal hard but controlled, about 40-45 sec. Hold ~1:30 per round and empty the tank only in round 5.
- Scaling
- Stay in the 7-9 min window. If no rower, run 175 m per round. If 12 thrusters needs more than 2 sets, drop to lighter dumbbells (e.g. 30/20 lb) so you can keep 6-6.
Cool-Down
3:00 Easy Bike or Walk Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Lat Stretch on the Rig (each side) 1:00 Overhead Triceps and Shoulder Stretch (each side) 1:00 Front Rack Wrist and Forearm Stretch 1:00 Child's Pose
Coach's note: The couch stretch targets the quads and hip flexors that drove all 60 thrusters. The lat stretch and overhead shoulder stretch undo the rowing, pull-ups and dumbbell pressing, and the wrist stretch eases the dumbbell front rack. Child's pose releases the lower back after the rowing.
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