February 26, 2021

Posted By: Christi

Benchmark Friday!

For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

Goal: Set a new benchmark time or shoot for sub 10 mins.

Hitting up our benchmark this week with Jackie! This is such a classic workout and such a good one. It definitely has a pacing element to it but is all about how much you want to go for it. The thruster is an empty barbell and for some may be unbroken. It’s okay to break this up if you need to but ideally it’s not into any more than 3-4 sets top with a short break. Same with the pull-ups so adjust reps as needed to accomplish this. All this means that it’s very much how you push on the rower while still getting to work quickly on the other two movements.

Immediately following…
3-5min Easy Row or Bike
— then —
2 rounds:
8 Cat Cow (slow)
:30sec per side OH Samson Stretch