Workout of the Day
Complete the following congo-line style in teams of three, with each partner completing the following:
A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Immediately followed by…
B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups
Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.
If you don’t have a couple of training partners to perform this with, do the following…
A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Rest until the running clock reaches 15:00, and then….
B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups
7:47/7:18 rx. Individual way.
29:40 with Gina and Nadia 🙂
Joan 7:50 / 8:10
Odette 11:22 / 9:40
Grat way to start a Saturday!
A. 11:41
B. 9:53
Thrusters wear me out. Extremely hard movement for me mentally. Been getting some practice though . . . : )
I also feel Nicks’s comments – extremely well said. Pulling for you and thank you. Thanks for letting us all be a part of the community. Proud!
Subbed 3:45 Airdyne (hard effort). Everything else Rx’d. A. 10:51 B. 9:51 First time doing (scaled) Jackie. Had to break up the the thrusters on both parts. My shoulders are still smoked from Cindy yesterday. I was a bit timid to try this because of my back but I focused on solid technique and my back feels fine. I’ve been doing some DIY Grasston work between PT appointments… Seems to be helping! And my Orb came…solid recommendation, Michele! I second Nick’e comments. Good luck to all the Invictus athletes competing in the Open! it’s a privilege to feel part of… Read more »
26:51 total modified with Brian B. I had to use black band for pull ups and purple for chest to bar but Everything else Rx. Very tough after 15.1 workout. I struggled with this workout but was able to Finish!
24:18 total Rx with Anthony. Smashed my old Jackie time by almost minute and a half even with waiting on partner. Tough day after doing 15.1 yesterday!
Awesome! Congrats! Jackie is one of my favorites.
Easy with the waiting on partner stuff. Went rx except for the c2b.
A.7:07–RX-3:40 Row, UB Thrusters, PUs 3 sets
B.6:56–RX-3:52 Row, UB Thrusters, C2B PUs 4 sets
Short and painful, loved it!
Best of luck to all the Invictus athletes and coaches this games season and thanks as always for providing this great programming and coaching!
Thanks for being a part of our community!
Unbroken thrusters…beast!