4 ROUNDS - FOR TIME
15 Thrusters
15 Strict Pull Ups
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
Specific Warm Up
If you are doing Strict Pull Ups today, do 2-3 short sets of maybe 3-5 reps. If you are choosing Bodyweight Rows, you’re good! Already did them in the general warm up.
To warm up the Thruster, take a light weight and perform 3 Front Squats (or Dumbbell Squats.) Then perform 3 Push Presses. After that, string the movements into a set of 3 Thrusters. If that all goes well. Do ~3 sets of 3-4 Thrusters at a time, gradually adding weight until you get to the weight you want to use in the workout today. Hint: it won’t be heavy! : )
Workout of the Day
4 ROUNDS - FOR TIME
15 Thrusters
15 Strict Pull Ups
Workout Notes
I’m trying to squeeze in two more workouts that may involve the use of equipment or a gym before people start traveling for Thanksgiving! I always try to make workouts 3-5 very No-Gym/No-Equipment friendly in case you end up in your in-laws’ basement, like I usually do!
This workout is FOR TIME, which means we want to get through these 4 Rounds as quickly as possible while maintaining safe form. These movements both have a strong potential to force you to take breaks mid-set, so be prepared for lots of resting even though it’s not written in! As always, I encourage you to lower the rounds, reps, or both to make this workout fit your level.
Thruster Modifications
The Thruster is no more than a Front Squat and a Push Press. If you can only do the Front Squat part, just do that! If you can only do the Push Press Part, just do that! If you don’t have any weights available, go with Jump Squats. If you just want to switch things up, go for Wall Balls!
Strict Pull Up Modifications
Yeah yeah I know. This one seems a little ridiculous. I got ambitious, alright?! I would say that you should only attempt this number of Strict Pull Ups in this workout if you can consistently do a set of 10 reps unbroken (without stopping.) If you cannot do that, but you CAN do Strict Pull ups, pick a challenging number that you can get done in 2 sets each time and try to use that! If you can’t do Strict Pull Ups, use an assisted machine at your gym or do Bodyweight Rows or Bent Over Rows instead!
Optional Accessory Work
Perform 3-5 Sets of 5-10 Good Mornings or Kang Squats with a very light weight. Like an empty bar or PVC Pipe or NO weight at all!
Cool Down
1-2min of PVC T-Spine Stretch
1-2min of Couch Stretch on each side
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