Do You Thrust Me?

12 Minutes of:

RX

50 Thrusters 75/55
50 Over-the-Bar Burpees

40 Thrusters 95/65
40 Over-the-Bar Burpees

30 Thrusters 135/95
30 Over-the-Bar Burpees

20 Thrusters 155/105
20 Over-the-Bar Burpees

Scale

50 Thrusters 45/35
50 Over-the-Bar Burpees

40 Thrusters 75/55
40 Over-the-Bar Burpees

30 Thrusters 95/65
30 Over-the-Bar Burpees​​​​​​​

20 Thrusters 115/80
20 Over-the-Bar Burpees

Miserable Mile

1 Mile Run (Alternating 400m)
Max Ground-to-Overhead 135/95#; Scale 95/65#
Max Wallball Shots 20/14#; Scale 14/10#


Partner 1: 400m Run
Partner 2: GTO
Partner 2: 400m Run
Partner 1: GTO
Partner 1: 400m Run
Partner 2: Wallball Shots 20/14#
Partner 2: 400m Run
Partner 1: Wallball Shots 20/14#

15 Minute Time Cap

What the Scale?

This workout will include 4 scored events within a 30-minute time frame, to be completed.

0:00-7:00
Male ➡️ 12-9-6
DB Snatch 50#
Box Jump Overs 24’
Female ➡️ 12-9-6
DB Snatch 35#
Box Jump Overs 20’
*Remaining time will be used by M/F to accumulate as many Pull-ups as possible in the 7-minute window

7:01-14:00


M/F ➡️ Row for calories (no minimum work requirement on rower)

14:01-16:00 ➡️ Rest

16:01-23:00

Male ➡️ 12-9-6
Kettlebell Swings 53#
Toes-to-Bar
Female ➡️ 12-9-6
Kettlebell Swings 35#
Toes-to-Bar
*Remaining time will be used by M/F to accumulate as many HSPU (1 pad) as possible in the 7-minute window

23:01-30:00

M/F ➡️ Bike for calories (no minimum work requirement on bike)

Score 1 = Total Pull-Ups
Score 2 = Total calorie (row)
Score 3 = Total HSPU
Score 4 = Total calories (bike)


(Scaled)

This workout will include 4 scored events within a 30-minute time frame, to be completed in M/F teams.

0:00-7:00
Male ➡️ 12-9-6
DB Snatch 35#
Box Step Overs 20’

Female ➡️ 12-9-6
DB Snatch 20#
Box Step Over 20’

*Remaining time will be used by M1/F1 to accumulate as many ring rows as possible in the 7-minute window

7:01-14:00

M/F ➡️ Row for calories (no minimum work requirement on rower)

14:01-16:00 ➡️ Rest

16:00-23:00 

Male ➡️ 12-9-6
KB Swing 35#
Hanging Knee Raise

Female ➡️ 12-9-6
KB Swing 20#
Hanging Knee Raise

*Remaining time will be used by M1/F1 to accumulate as many hand-release push-ups as possible in the 7-minute window

23:01-30:00

M/F ➡️ Bike for calories (no minimum work requirement on bike)

Score 1 = Total ring rows
Score 2 = Total calories (row)
Score 3 = Total hand release push-ups
Score 4 = Total calories (bike)

Sat, May 11, 2019 9:00 AM - 12:00 PM Eastern Standard Time
Just Train Cleveland
5929 Mayfield Rd, Mayfield Heights, Ohio, United States
Just-Train Cleveland
Just-Train Gym

James Abrams
Owner/CEO Just-Train Cleveland

Michael Blue
Head Coach/Personal Trainer

Copyright © Wodify Technologies Ltd 2019. All rights reserved. For company information and other legal bits, see our Terms of Service.
We are using cookies hope that's cool. Here's our Privacy Policy