General Warm Up (5-12)
1:00 Shutte Run
:30 Wallsit
:30 Side Plank Right
1:00 Shuttle Run
:30 Air Squat
:30 Side Plank Left
1:00 Shuttle Run
;30 Jumping Air Squat
:30 Single Leg V-ups
Specific Warm Up (12-25)
Thruster:
5 Strict Press
5 Front Squat
5 Pausing Thruster (pause in bottom of front squat, focus on hips driving bar overhead)
5 Thruster (pause overhead together, when you say go, then do another rep, work on cycling)
5 Normal Reps
Toes to Bar:
10 Scap Pullups
5 Kips, stop, 5 Kips (show body control)
5 Big Kips (2″ hitch, become weightless, throw bar down and hands should be able to float up, teaching people to get behind the bar)
5 Knees above hips
5 Toes to Bar (or option)
RX (27-41)
21-15-9
Thruster (115/85lb.)
Toes to bar
Run 400m after each round
Flow: 21 Thruster, 21 Toes to bar, 400m run, etc…
Goal: Sub 10:00
Cap: 14:00
Intermediate
21-15-9
Thruster (65/45lb.)
Hanging leg raise
Run 400m after each round
Flow: 21 Thruster, 21 Toes to bar, 400m run, etc…
Baseline
21-15-9
Thruster (35/15lb.)
Toes to rig
Run 200m after each round
Flow: 21 Thruster, 21 Toes to bar, 400m run, etc…
(45-57)
Every 2:00 for 6 sets:
Set 1/3/5) :30-:45 L-sit
Set 2/4/6) :45-1:00 Ring Support
**SCALING
1) Tuck Hold
2) Floor Version
Floor version:
(0-5)
This is a fast-moving triplet that will feel more aggressive than it looks on paper. The thruster is slightly heavier than typical for a 21-15-9, paired with toes-to-bar, so athletes will need to be intentional with their loading and pacing. The goal is to keep thrusters to one break in the 21 and possibly the 15—any more than that likely means the weight is too heavy. The barbell and rig work should be attacked with urgency, while the run should be paced just enough to allow athletes to come back in and get right to work without needing extra rest.