Workout of the Day
for time
1k row or 2.5k bike
50 thrusters
30 kettlebell swings
50 thrusters
1k row or 2.5k bike

Our workout is for time again today. You’ll first need to decide if you want to start the workout on a bike or rower. From there you’ll move on to a large set of light thrusters. The Rx weight for these is an empty barbell. You should be able to do very large sets with the weight that you choose. If an empty barbell is too heavy for this rep scheme you can use a training bar or cut the thruster reps down to thirty or forty. You’ll be doing two large sets of thrusters so you definitely don’t want to go too heavy here. Do your best to keep moving through this pyramid rep scheme and push the pace at the end on your rower or bike.

standard: 45/35 lb, 24/16 kg
rx: 45/35 lb, 28/20 kg
sport: 45/35 lb, 32/24 kg
overachiever: 45/35 lb, 40/28 kg