04/13/2021

BENCHMARK WORKOUT

"RUN IT BACK"

2 SETS

15-12-9

Thrusters RX (135/95) Scaled (95/65)

Cal Bike

-Rest 3:00 b/t Sets-

COOL DOWN

FOR RECOVERY

1:00 Banded Hamstring Stretch (R)

1:00 Crossbody Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

1:00 Crossbody Banded Hamstring Stretch (L)

ADJUSTING

*Reps, Loading, Volume*...

Bike -- Athletes should be able to complete the Bike in 1:00, :45, and :30.

Thrusters -- Load should allow for athletes to complete these in 2-3 Sets.

*Movement Adjustments*...

Strict Press -- Sub for Bench Press or Floor Press if the athlete cannot go OH.

Thrusters -- Sub for Front Squats if the athlete cannot go OH. Sub for Push Press or Deadlifts if the athlete cannot Squat Bike -- 200m-150m-100m Run or Sub for 20-15-12 Cal Row (15-12-10 would be adjusted Calories for the Rower).