Pacing- How this workout feels will be largely influenced by the first two “rounds” of the workout (reps 21 and 18). If you add up these reps and compare it to the sum of the other reps you have 39 reps for the first two rounds and 45 for the remaining 5 rounds (15,12,9,6,3). So almost 50% of the work will be done in two large high rep pieces. Keep this in mind when you start out and remember to not go too hot right in the beginning. If you pace these first two wrong and go too fast, you are going to have a very long, very miserable workout. Slow down, especially on the first set of burpees. You should come off of the 21 and still feel pretty good when you begin your set of 18 thrusters. This workout is deceiving, anytime you go thruster/burpee the first round feels great until you get back to do your next set of thrusters. That’s when the cardio component kicks in and if you went too fast to start with, it will hit you hard.
Breathing- Breathing is huge with this one because of that delay in cardio that I just covered. You need to focus on your breathing more so than you probably normally do. The thrusters should have an exhalation at the bottom and an exhalation at the top. Burpees should have an exhalation at the bottom push-up portion, an exhalation as you pop up and land, then another as you land over the bar. All these are true exhalations, don’t do like some forceful karate type yell, just a big breath in and a big breath out. Do not hold your breath! Try to remember that throughout the entirety of the workout you should be constantly breathing or at least until you get past the 12’s. This means no grunting. Anytime you grunt to produce force, you also hold your breath. If you fall into that habit on this workout, you will be screwed. Once you get to the 9’s it’s more of a sprint and anything goes, but stay as smooth as possible up until then.
Thrusters and Burpees- Rest for the thrusters needs to be done at the top of the press. Think press/pause, lockout and exhale then come back down into your next thruster. Try not to rest in the rack position. Resting while the bar is on your chest and shoulders will force you to breathe harder and use more energy than needed because you are now in a static hold with weight sitting on your chest. When you are done with your thrusters, do not drop the bar. This is only going to make you work harder and slow you down on your burpees because that bar is going to be flying all over the place. Set the bar down, this will also get you setup to go straight into your first burpee. When landing on the other side to go into your next burpee, think jump/turn halfway in the air then land. This will set you up to turn your body a quarter, kick your legs out and begin your next bar facing burpee. Some have tried to jump/do a full turn in the air/ land and go straight into the next bar facing burpee and they were gassed after the first set. This jump and half turn will not send your heart rate flying and it will set you up for the most efficient bar facing burpee.
If you have any issues with getting into the front rack position, this is going to be a long day for you my friend. The eccentric portion of the burpees is going to cause some severe internal rotation of that shoulder causing that rack position to get harder and harder as you fatigue. This means you must spend a large amount of time warming up and ensuring that you have the best rack possible when you begin this workout.
If you are a more compact athlete, who is also very mobile this workout is going to be very very painful. Sorry Andres, but you are in for a bad time. This workout will be a very fast, high metabolic workout for these individuals.
If you are a longer athlete, who might struggle a little with positioning this workout will be more about muscular endurance. It’s all shoulders for you. Pacing will be critical. Break up the thrusters before fatigue sets in and go nice and smooth on the burpees. Yes the primary mover for thrusters should be the hips but with this many reps every body part used is going to be affected, there’s just no way around that.
15 minutes to get an increase in blood flow to the muscles. This can be rowing, AirDyne, running, high knees, butt kickers, leg swings. Just keep moving
Work to a moderate 2 rep Front Squat (nothing crazy heavy but something to get the muscles firing)
3 Thrusters (105/70)
3 Bar facing Burpees (practice the jump and turn)
Do at least two rounds. Do not do one round and think “Oh yeah I got this” then walk away. You need to see what the thrusters feel like after doing the burpees.
EMOM 5 minutes
1 Thruster at a somewhat heavy load. Maybe 115-125 for the guys and 75-85 for the women. I’m a huge fan of overloading because it makes the thruster feel lighter when you begin the actual workout