Workout of the Day
Rx and Sport:
AMRAP in 15 minutes:
5-10-15-20-25-30….
Burpee pull ups
10 shuttle runs after each round*

After 15 minutes, you immediately go into 5 minutes to find a max weight thruster from the floor.

Standard:
AMRAP in 15 minutes:
5-10-15-20-25-30….
Burpees to a target
10 shuttle runs after each round*

After 15 minutes, you immediately go into 5 minutes to find a max weight thruster from the floor.

*25 feet out and 25 feet back, for a total of 50 feet per shuttle run

Time for the second Open workout of 2023!

Pacing the first portion of this workout will be very straightforward: 15 minutes of burpees and running is not a sprint, and the best approach will be the one that has the most consistent speed rep-to-rep throughout the workout. You need to know yourself and know what sort of tempo you can hang on to, but as long as you’ve got that information there isn’t a lot you can do to mess it up.

The big catch in this workout is the max weight thruster that comes after the AMRAP. Your body will be pretty evenly roasted by the time you get to the lift, so consider hitting a lighter lift to get used to the movement before you load it up. Be very aware of your stability and positioning, and don’t push into loads that compromise your form.

Post total reps to this workout in SugarWOD, and thruster load to the workout beneath it.

Workout of the Day
23.2 part 2

Post your thruster weight from the second part of the workout here.