For the purposes of these workouts I will use timed runs since a lot of you might not have distances marked off, but if you would like the equivalents here they are: 1 min = 200m, 2min = 400m, 4min = 800m, 8 min = 1mile. You can also sub in Rowing as needed

#1”Thruster Mountain”

For Time:

1 min run

50 x Single Arm Thrusters

2 min run

40 x Single Arm Thrusters

4 min run

30 x Single Arm Thrusters

2 min run

20 x Single Arm Thrusters

1 min run

10 x Single Arm Thrusters

#2 “Snatch Sprint”

AMRAP 12:

1 min run

20 x Alt. DB Snatch

#3 “Lunge and Learn”

5 RFT:

20 x Single Arm OH DB Walking Lunges

1 min DB Run (run carrying the DB)

#4 “Running from Burpees”

For Time:

Burpee over DB x 10,9,8,7,6,5,4,3,2,1

Sprint 1 min (30 sec away from DB and 30 sec back to it)

#5 “Country Mile”

8 RFT:

12 x DB Push-up to Row

1 min DB Farmer’s Carry