WORKOUT OF THE WEEK # 004

Intervals

Saturday 24th October 2021

3:00 Work/ 3:00 rest X 6 Rounds

9 Thruster (AHAP)

12 Box Jump Over (24/20")

15 T2B

Max Cal Machine in Remaining Time

• Intent: This workout is very much a mixed bag and has the intention of providing multiple stimuli to the session. This comes in the form of strength, skill and conditioning.

• Approach: The session should feel like a full body blitz, go hard for the 3 mins work as you have a good recovery ratio, this means the efforts should be hard but repeatable. We are looking to have at least 1 min on the machine to accumulate calories each round, so pick your prior movement progressions accordingly. Potentially pair up with someone if needs be to save space + time setting up kit, don’t worry if you have to change the weight slightly during your rest for your partner.

  • Beginners,

    Thruster- It’s a relatively high number of reps so its most likely going to be taken from the floor, however, the bar can be taken from the rack if needs be. Definitely pick a weight that can be completed unbroken every round. Look to achieve full range of motion before worrying about load on the bar.

    Box Jump Over- Use this as a bit of practice in how to move most efficiently when jumping over the box, i.e a twist and step down method may be most efficient for yourself as its going to keep the heart rate down but still allows you to move smoothly and quickly.

    T2B- Pick an option from the scaling section below that you can successfully aim to complete the 15 reps each round. Potentially use a combination of 2 different drills or alternatively switch between drills each round. For example if sore hands/grip becomes an issue, alternate between a progression on the rig and a floor based core drill. Don’t worry if this feels like it takes slightly longer, you will still have plenty of time on your desired machine!!

  • Intermediate and advanced athletes,

    Thruster- Both levels should be capable of taking the bar from the ground, pick a weight that is challenging, there is no specific RX standard so make sure when warming up it is something that you can just about manage unbroken for all rounds. If you want to squat clean the first rep that is also ok!

    Box Jump Over- Intermediate level, think similar to the jump, twist and step down method. I think again at this level it is most safe and appropriate to use this method and save yourself for the other movements. Advanced, think about rebounding the reps if you opt to go for a lateral box jump over, this is the fastest method to get through the reps.

    T2B- For athletes that have T2B but 15 reps each round is simply to much volume, cut some reps off so that you are still doing the hardest progression, as-long as you are not doing drastically less. Or similar to previously stated, combine 2 different options to get the most out of the workout you can. Advanced, aim to complete 15r each round unbroken, test the capacity and skill whilst breathing hard.

    Machine (All Levels)- try and stick to a good pace throughout the 6 rounds, you will be breathing hard but that is the idea. Look for consistency in your scores, for example 20 calories each round. Score is total calories, i.e 120 Cals. If you are with a partner or there is enough kit, you could opt to alternate between different machines to give a bit more variance to the workout, especially if you are always using the same machine.

• Scaling: In terms of scaling, use the coach for assistance if you are unsure or if you have any type of injury that is going to hinder your performance of a certain skill. As a bit of an idea use the following suggestions as a basis to go off. Thruster, use Dumbbells if position is limited in your front rack, if you struggle for depth use a wall ball or similar as a target to kiss your hips to each rep. Box Jump Over, choose a height that is suitable for you, smaller boxes or plates are available if necessary. In addition stepping up is a good option if you are not comfortable jumping. T2B, try and accumulate a bit of time on the rig, this may be a kipping leg raise or even just a beat swing. In addition, if hands are sore or grip is an issue use an AbMat sit up/ v-up to work on some core volume.

Demo Video: Barbell Thruster