Workout
For time
1000m row
60/40 Cal bike
800m run
40 Thrusters – 135/95
^To be completed in any order. No parsing out reps. Thrusters must be done in a min of 2 reps; no singles.
**What a way to end the week/start the month, huh? Bring a strong mind. Speaking of mind, here’s what I had in mind when writing this up. Sure, I called it a ‘punisher’, but this is a doable workout. Assume roughly 4 min per movement.
– Row: 4 min would equate to (doubled) an 8min 2k, which is base time most people should aim for
– Bike: For anyone, but females in particular since I am one and that’s how I test out the bike, you should be able to hold 250 watts to knock out 10 cal/min, so sub 4 min here. This is something I’ve mentioned before, that women should be able to hold this pace anytime they’re on the bike.
-Run: I assume a lap takes 2 min, 2:30 for the slower runners.
– Thrusters – at this point, just hold on to finish. As noted above, I’d *like* you do be able to string 2 reps at all times on these. Why? Because them are the rules for today; this is the standard for thrusters, in addition to normal standard of hips below crease of the knee and arms extended at the top.
Get this done under 30 min, under 25 is preferred.