Team SuperFit Richmond Workout 1

Thruster Ladder

Novice Women:  55-65-75-85-95-105-115-125-135-145

Novice Men: 75-95-115-125-135-145-155-165-175-185

RX Women: 65-85-105-115-125-135-145-155-165-175

RX Men: 115-135-155-165-175-185-195-205- 215-225


Rules: Teams will get 35 seconds at each bar to complete 6 reps.  There will be a 10 second transition to the next bar.  Once a team cannot complete 6 reps, the workout is over.  Reps may be partitioned in any manner.  Only one person may work at a time.  For teams that reach the final bar(s) they will complete as many reps as possible as a tiebreaker.

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.