The workout is a 7 minute AMRAP and the rep scheme that starts at 3 increasing 3 reps each round so multiples of 3. The recommended weight is 65lbs for women and 100lbs for men.
There's plenty of time to do a strength portion before or after, another short WoD, and/or a cash out!
As usual descriptions below and...have fun :)
WoD
7 minutes - AMRAP
Rep Scheme: 3 - 6 - 9 - 12 - 15 - 18 - 21 - 24 - 30...etc
Cash out
8 rounds - 30 seconds move, 10 seconds rest
Exercises
- Thrusters
Use a barbell and load it with the prescribed weight or one you can handle. The traditional start has your knuckles facing away from you and the weights resting against the upper part of your chest (this position is often called "racking" the weights).
Do an air squat so that your thighs end up parallel to the ground; if you can "break parallel," that's even better. As you come up, press the weight over your head, until your arms are fully extended. Push the weight straight up and down, since any horizontal motion will put undue stress on your shoulders.
Bring the bar back to the “racked” position to finish the rep. For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the bar, bring the weight back down before you start your next squat, and keep a good curve on your lower back the whole time. - Barbell rows
You'll need a barbell for this; I usually see between 45lbs and 90lbs. But use the barbell you're using for thrusters if you don't have a second bar.
To begin with, put it down in front of you. Start with your feet a little bit more than shoulder-width apart, and bend your knees to reach down for the barbell. Grab the barbell with your hands on the outside of your legs/knees, so that your hands are slightly farther apart than your feet. From that position, stand straight up so that you have the barbell resting near your thighs (if you know what a deadlift is, you basically need to do one of those).
From that position, bend your knees slightly and bend forward until your back is at about a 30 degree angle. Your back still needs to be as flat (like a table top) as you can manage. Squeeze your shoulder blades together before you start, and then pull the barbell straight up to your chest while keeping your back stationary. Bring it back down to the bottom in a fluid motion to finish the rep. You want to bring the weight up and down from this position until you've finished all of your reps. - Burpees over bar
It sounds complicated, but this is only a slight variation on a traditional burpee. Before you start, put the bar down so that it runs parallel to the way your body is oriented for the push up portion of the burpee. You're going to jump sideways over it eventually. You can rest the actual plate part of the barbell on a riser to keep it from rolling.
With that little bit of pre-work out of the way, it's still a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump sideways over the bar. You're going to end up jumping back and forth over the bar (if the first jump is to your left, you'll jump to the right for your next rep). With a weight lifting bar, this forces you to jump at least a few inches off the ground.
Once it starts to feel normal to do this motion, you can start to make it a smoother motion by essentially dropping down into a push up position, rather than squatting and then kicking out your feet. It requires a little bit less energy, but it also requires more coordination and muscle memory.
Scale down: Step sideways over the bar instead of jumping. This takes less energy, but still makes you do the work. - Alternative V-ups
Like your normal V-up, lie down on the ground, but this time lift only your right leg up to the sky and touch it with both your hands as your left leg is just a few inches above the ground. Go back down but don't rest your head or your legs. Then do the same movement on the left and jack knife up again and touch with both your hands. Keep going until the 30 seconds are up and then rest for 10 seconds.
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