21-15-9 reps, for time of:
Thruster, 95/65 lbs
Box Jump, 24/20 in
Goal: Sub 9 mins
Benchmark mash workout today is pretty much “Fran” but tossing in the box jumps! This is intended to be our faster workout for the week and we are looking for a sub 9min workout. Loading on the thruster should allow for 1-2 sets per round. The weight that you choose should be light and allow you to cycle reps efficiently. The pull-ups should be done within 1-5 sets per round. Those who need to break these up or modify the movement should modify to a variation that allows you to keep your rest minimal and transition quickly from one movement to the next. Ideally, for the box jump you are physically jumping onto something. Lower the height of the jump in order to do so. Even though this is our shorter workout you’ll still want pace appropriately from the start. It’s easy to go “fast” on the 21’s but remember the workout starts on the 15’s. Pace the first round to what is appropriate for you, leaving just enough gas in the tank to finish the round of 9’s strong!
Weighted Sit-up, 45/25 lbs: 3 x 20 secs / 10 secs
R Side Plank: 3 x 20 secs / 10 secs
L Side Plank: 3 x 20 secs / 10 secs
Post work today is going to work the midline with a focus on stability. You will work for :20seconds and rest for :10seconds and complete a total of 3 rounds. The :10sec of rest will likely be spent on transitioning to the next movement.