Level 1
Every 2 mins for 12 mins, alternating between:
Thruster
Ring Rows
0-2 min: 21 Thruster
2-4 min: 21 Ring Rows
4-6 min: 15 Thruster
6-8 min: 15 Ring Rows
8-10 min: 9 Thruster
10-12 min: 9 Ring Rows
Notes: Athlete chooses the weight for each movement and round so there is a load element here. Adjust each set. You should be able to complete the work in under 1 min and not have to break into any more than 3-4 sets for each round/exercise.
Level 2
Every 2 mins for 12 mins, alternating between:
Thruster
Ring Rows
0-2 min: 21 Thruster
2-4 min: 21 Ring Rows
4-6 min: 15 Thruster
6-8 min: 15 Ring Rows
8-10 min: 9 Thruster
10-12 min: 9 Ring Rows
Notes: Athlete chooses the weight for each movement and round so there is a load element here. Adjust each set. You should be able to complete the work in under 1 min and not have to break into any more than 3-4 sets for each round/exercise.
Level 3
Every 2 mins for 12 mins, alternating between:
Thruster
Pull Ups
0-2 min: 21 Thruster
2-4 min: 21 Pull Ups
4-6 min: 15 Thruster
6-8 min: 15 Pull Ups
8-10 min: 9 Thruster
10-12 min: 9 Pull Ups
Notes: Athlete chooses the weight for each movement and round so there is a load element here. Adjust each set. You should be able to complete the work in under 1 min and not have to break into any more than 3-4 sets for each round/exercise.
Level 4
Every 2 mins for 12 mins, alternating between:
Thruster
Weighted Pull Ups
0-2 min: 21 Thruster
2-4 min: 21 Weighted Pull Up
4-6 min: 15 Thruster
6-8 min: 15 Weighted Pull Up
8-10 min: 9 Thruster
10-12 min: 9 Weighted Pull Up
Notes: Athlete chooses the weight for each movement and round so there is a load element here. Adjust each set. You should be able to complete the work in under 1 min and not have to break into any more than 3-4 sets for each round/exercise.
Strength
Thruster
2 rep Max
