The Basics

This is a classic CrossFit-style workout that challenges your cardiovascular and muscle stamina by integrating strength and endurance in the same workout. If done as intended, the rate of perceived exertion should be 7-9 on a 1-10 RPE scale.

Equipment:

• Dumbbells or barbell

• Space to run, row or do burpees

• Yoga mat or soft surface to do a hollow hold.

Total Workout Time: < 45 min

Feature Movement

• Dumbbell or Barbell Thruster: A total body movement with a lower body strength focus that raises heart rate.

Integration

• If doing the entire workout, it should be done on its own day or separated by 8-10 hours from other training segments. This is a high intensity workout that, if done optimally, will result in an intense neuroendocrine stimulation despite the relatively short time domain.

• If breaking up this workout on separate days, pair Part 2 with any endurance or strength work you are doing this week.

Warm Up

AMRAP 5 min (As many rounds as possible in 5 minutes at low intensity)

• 1:00 Run, Row or Up Downs

• 10 Air Squats

• 5 Dumbbell strict press (light)

Movement Practice

Watch the dumbbell/barbell thruster movement video in the Feature Movement section and be mindful of keeping good form and mechanics with the thruster. Select a challenging weight that is moderately heavy that you can complete the 12 repetitions in 1-2 sets. Fatigue will set in particularly in the last 2 rounds, so it is ok to break up the thrusters into 2-3 sets as needed.

Tip! A great way to manage fatigue but keep moving is to slow the pace of your repetitions.

Workout – Part 1

5 Rounds for Time (1 round = run then thrusters)

• 400m Run or Row (alternative 20 burpees)

• 12 Dumbbell or barbell thrusters (moderate weight where you can perform the thrusters in 1-2 sets).

  ** Goal Time: <20 min

**If you are new to fitness, substitute a brisk walk for the run and air squats for the thrusters.

Workout Part 2 - Core Accessory

Accumulate 5 min of a hollow hold.

Hollow Hold

• Every time you break, pause the clock and do 20 Mountain Climbers (R+L = 1 repetition) ….then continue on that 5 min clock and go back to the hollow hold until you have completed a total of 5 min in the hollow hold position!

Cool Down:

5 min Yoga: Leg and Hip Stretch