Thrusters (115/75 lb.)
Happy Monday! We’re kicking off the week with a pretty gnarly, metabolic triplet of monostructural, body-weight, and weightlifting movements. Reps are descending for the Double-unders and ascending for the Thrusters/Jumping Lunges, which is designed to front load the workout with a bit more calisthenics and then ramp up the leg and lung fatigue.
This workout will give you a bit of an Open stimulus (no, it’s a good thing!). There is a good amount of pure fitness involved, but also the skill element of the Double-under, which can get frustrating when under duress if reps become inefficient. Try to find a fine line between intensity and moving well.
Jumping Lunges are alternating and performed in place. Feet must leave the ground to be considered a “jump” with hips fully extending at the top. One foot is one rep (you’re welcome).
As the beginning of the workout is skewed more toward the jump rope, try to be calm, cool, and collected, performing calculated sets (if necessary) rather than going until failure. This will help preserve energy for the later rounds when the barbell and body-weight volume increases.
Another good strategy is to relax and shake your arms out a bit during the Jumping Lunges, as your arms are pressing during Thrusters and holding tension during the jump rope.
Choose a Thruster load that is slightly heavier than normal—you should only be able to perform the first set of 10 unbroken, then 2 sets on the 15s, and lastly 2-3 sets for the remaining rounds.
This is relatively quick, so shoot for a finishing time of around 12 minutes!