5 minute Window
400 meter Run
Completes as many rounds as possible of:
10 Thrusters (95/65 lbs)
10 Box Jumps (24/20 inches)
with remaining time rest 2:00
Start where you left off: score total rounds and reps.
WODprep Strategy Top Tips:
Pacing and managing each round of the workout is crucial. Begin the 400-meter run with a strong yet sustainable pace, avoiding a sprint that can lead to early exhaustion. Swiftly transition to the thrusters upon finishing the run.
For the 10 thrusters at 95/65 lbs, break them into manageable sets, like 5-5 or 4-3-3, with brief rests. Approach the 10 pull-ups with proficiency, attempting to complete them unbroken or breaking them into smaller sets if necessary.
Employ energy-saving techniques like kipping or butterfly pull-ups if comfortable. Similarly, aim for minimal sets during the 10 box jumps at 24/20 inches, emphasizing efficient technique and reduced rest.
Keep transitions between exercises quick and efficient to maximize your performance.
Butterfly Pull-ups Progression and Technique!
In this video I go over three simple progressions that I have used to help athletes develop their butterfly pull-up. Although it looks weird, the butterfly will allow you to complete more reps in a shorter amount of time compared to the traditional kipping or strict pull-up. Watch to find out how the butterfly technique differs from that of kipping; and how you can progress toward this tricky movement in 3 simple steps.
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