Workout: 0:00-10:00*
First 5 min
15 ring rows every minute
At 5:00
30 thrusters for time 75/55
Rest remainder of 10 min clock
10:00-20:00*
First 5 min
12 ring dips every minute
At 15:00
30 thrusters for time 95/65
20:00-30:00*
First 5 min
40 dubs
At 25:00
30 thrusters for time 115/75
*Ring Row, Ring Dip, Double Under reps should be
Adjusted to make the movements
And reps for each particular
Athlete attainable but challenging
*Goal of thrusters is at most 3 quick sets but ideally 1-2 sets.
Athlete can increase load of Barbell as written If he
Or she is able to keep this standard.