For Time:

3 Rounds
Run 400
21 Thrusters

Rest 3 Min

3 Rounds
Run 300
15 Thrusters

Rest 3 Min

3 Rounds
Run 200
9 Thrusters

RX Men: 75#
RX Women: 55#

RX + Men: 21s - 75#, 15s - 95#, 9s - 115#
RX + Women: 21s - 55#, 15s - 65#, 9s - 75#

(So for RX + you start at RX Weight and to up in weight for each new 3 Round section)

Goal: Under 30 Min TOTAL

PROGRAM A

For Time:

3 Rounds
Run 400 meters
21 DB Thrusters

Rest 3 Min

3 Rounds
Run 300 meters
15 DB Thrusters

Rest 3 Min

3 Rounds
Run 200 meters
9 DB Thrusters

RX Men: 30-40# DBs
RX Women: 15-25# DBs

RX + Men: 21s - 35# DBs, 15s - 40# DBs, 9s - 50# DBs
RX + Women: 21s - 25# DBs, 15s - 30# DBs, 9s - 35# DBs

(So for RX Plus you just go up in weight for each new 3 round section)

PROGRAM C

For Time:

3 Rounds
21 Cal Row/Bike
21 Thrusters

Rest 3 Min

3 Rounds
15 Cal Row/Bike
15 Thrusters

Rest 3 Min

3 Rounds
9 Cal Row/Bike
9 Thrusters

RX Men: 75#
RX Women: 55#

RX + Men: 21s - 75#, 15s - 95#, 9s - 115#
RX + Women: 21s - 55#, 15s - 65#, 9s - 75#

NOTES:

Oh man-

If you are worried about this number of thrusters - you may choose to scale each part to 2 rounds.

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in NO MORE than 2-3 sets each time!  Which means for the 21s that you will do at LEAST 7-7-7 or something like that.  Make sense?  Ideally it's something you will get done in 1-2 sets.

If you are unable to run for weather or space restrictions, you can sub double unders, hop overs, or single unders.

If you choose the run the distances should be 400 (between 90 seconds to 2 min) - 300 (around 60-75 seconds) - 200 (under 1 min).

For the double under portion - if 75 will take you more than 2 min, you may scale the number down OR just do as many as you can in 90 seconds.  For the round of 50 - if it will take you more than about 1 min - lower or do as many as you can in 1 min.  For the 25 - it should take about 30 seconds.

We don't want this workout to be 30 min of you failing double unders!  SO choose one of those options!

For the thrusters you will have the bar on your shoulders.  Get the elbows high but keep a full grip!  Squat down by reaching the butt back and down.  Keep the heels down and drive the knees out.  On you get the butt below the hips you will stand up fast feeding the power from the legs into the press.

Press the bar to lockout overhead!  Keep the ribs down!