Wednesday 05.11.2022

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Warm-up Drills
I. Run 4-800m or Row 3:00
II. Dynamics & Mobility

Impact/Focus: Thruster Ladder & Gymnastic Warm-up
*Every 2:30 x 4 Rounds
Warm-up Movements & Sets:
A. 3-5 reps, climbing weight each round x
Barbell Thrusters
B. 3-5 reps x
Scap Pull-ups, Strict/Kipping Pull-ups, Rows & Rope Climbs
(ie. anchor feet, pull to extension)

Post training notes to comments.

Staff Sergeant Kendall H. Ivy II United States Marine Corps KIA this day in history, 2006, Karmilah Iraq

Complete for time

Run 400m
Low Bearcrawl 200m

Then, Complete the following movements as expeditiously as possible;
Thrusters (Unbroken) x 21-18-15-12-9-6
Rope Climbs x 1-2-3-4-5-6
*Each time a set of Thrusters is broken up at a given weight = Run 200m

Finish with,
Low Bearcrawl 200m
Run 400m


  • Thruster weight increases each round.
  • Thrusters Weights: 65/45 – 75/55 – 95/65 – 115/85 – 135/95 – 155/105lbs.
  • We will use the warm-up lifting to help athletes determine appropriate loads for this MetCon format of training/conditioning.
  • While working through this future HERO WOD athletes that hit their limit for the thruster weight will stay at that weight through the rest of the rounds/reps.
  • Bearcrawls are 50ft x 4 or 25ft x 8.
  • Scale Rope Climbs to Kipping Pull-ups (@21-18-15-12-9-6 reps) or …
  • Jumping Pull-ups & Ring/Body Row (@36-30-24-18-12-6 reps).

Post sores to comments.

Samy Daghir

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