10 Hip Thrusts
Rest 90sec. After Each Set
*Advanced can use a 55lb plate for an elevated front foot
*Keep doing sets until the clock runs out. Climbing in weight is fine.
50 Cal Assault Bike or Row
40 Front Squats 75/55
30 Front Squats 95/65
Then, max rounds in remaining time…
12 Alt. DB Snatches 50/35
Score is just rounds and reps of DB Snatches and TTB.
Part A stays similar week to week. Track the metrics for progression
Rest 2-3 min between sets as needed to ensure optimal loading
One Rep = 2 Walking Lunges (1 per leg) + 1 Thruster
***Hold DB’s at shoulder level for Lunges (same position as for Thruster)
6-8 Reps EMOM x 4 min
(Choose to complete on feet or knees to modulate difficulty)
Lying DB Tricep Extensions x 10-12 reps
Rest 2 min
Continue until you are unable to complete the round in ONE MINUTE
(mandatory 1-min rest between rounds)
Capped at 8 Rounds (16 min total)
***Note that you should be able to achieve AT LEAST 4 Rounds, so scale down the number of reps per movement if you are struggling to do so.
16min. EMOM: “Arms”
Min. 1) 12/9 Cal Row
Min. 2) Max DB Skull Crushers
Min. 3) 12/9 Cal Row
Min. 4) Max DB Hammer Curls
16min. EMOM: “Legs”
Min. 5) 12/9 Cal Assault Bike
Min. 6) Max Close Stance DB Front Squats 50/35lb.
Min. 7) 12/9 Cal Assault Bike
Min. 8) Max DB Deadlifts 70/50s
* For the “Max” sections, try and work for 40sec. so you get a little rest. And don’t go fast on the movements today. Keep form and time under tension a priority.
* On the DB front squats you only need 1 DB held vertically in front of you.