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"Guest Programmer – Christian Harris"< /a>
July 05, 2024
In 2 minutes:
7/10-calorie Echo bike
10 burpees over the bar
In remaining time, max squat clean thrusters
Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.
♀ 65-lb barbell
♂ 95-lb barbell
Scaling:
This interval workout is designed to challenge your limits — push hard for 2 minutes, then optimize your recovery to sustain consistent performance throughout each set. Aim to complete the bike segment in around 45 seconds, with some pushing for closer to 35 seconds or less. Focus on finding a quick pace on the bike that allows you to seamlessly transition to the burpees. After finishing the 10 burpees, use the remaining time to accumulate squat clean thrusters. If you complete 50 reps, the workout is over, otherwise this is a 5-round workout for max reps.
Be sure to prioritize recovery between rounds with the one-to-one work-to-rest ratio, ensuring you maintain intensity throughout. Embrace the challenge today and aim to hold onto the barbell until the very last second!
Intermediate option / In 2 minutes:
7/10-calorie Echo bike
10 burpees over the bar
In remaining time, max squat clean thrusters*
Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option / In 2 minutes:
5/8-calorie Echo bike
7 burpees over the bar
In remaining time, max squat clean thrusters*
Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
Every thruster requires moving from full flexion to full extension against gravity, challenging almost every major muscle group.
The thruster is a powerful way to push physical adaptation and improve everyday life, from moving a heavy suitcase to an overhead bin to playing with your kids, and so much more.