Workout of the Day
In 3 minutes, complete:
200 m run
5 thrusters
Rest until the 3 minute mark, then complete:
200 m run
10 thrusters
Rest until the 6 minute mark, then complete:
200 m run
15 thrusters
Rest until the 9 minute mark, then continue the pattern (20-25-30-35…)

Every 3 minutes, complete 5 more thrusters than the previous interval. When you can no longer complete the required number of thrusters in that interval, you’re done!

Pick a barbell weight that you can hit quick sets of 5 on through the round of at least 15.

This workout will start at a manageable pace and quickly become very, very difficult. Expect to hit a tipping point in the third or fourth round. You’ll recognize that time and energy are getting scarce, and you’ll likely know when you’re starting your last round. Push the pace to finish that round, as long as you’re able to do so without compromising on form.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 5×2:00 on, 1:00 off