#GutcheckThursday – Workout of the Week – May 11, 2023

#GutcheckThursday - Workout of the Week - May 11, 2023

It’s time for the summer of FYR & ICE as we support @forgingyouthresilience Forging Youth Resilience for their IGNITE fundraising campaign for the month of May! FYR is dedicated to empowering young people to build physical & mental strength for life and ICE is on board with that mission! Even if you can’t hit this workout, consider a donation by clicking the first link in our bio

Intended Stimulus

Thrusters and burpees together are never a good sign. This redundant combination will tax your pressing, with the thrusters slowing down the burpees and the burpees slowing down the thrusters. Use the sit-ups as active recovery in order to be ready to tackle big sets of thrusters. A good goal here is to aim for 8 minutes in order to have 10 minutes for attempts at the complex

Movement Standards

The thruster finishes at the bottom, hip crease below knee, and at the top, elbows locked out and in line with ear

The lateral burpee over bar finishes at the bottom, chest and thighs in contact with group, and at the top with a two-foot takeoff (no skipping!) over the barbell

The Abmat sit-up finishes at the bottom, shoulder blades touching the ground, and at the top, shoulders stacked over hips

Adaptations / Modifications / Scales

Reduce the load on the barbell to finish each set of thrusters in 3 sets or less. Sub with dumbbells or kettlebells as needed. Consider breaking the movement into its component parts: squats and overhead pressing

Scale the burpees over bar by stepping over the bar, removing the bar altogether & performing regular burpees, or modifying the burpee to an elevated height

Modify the Abmat sit-up as needed: consider band assisted sit-ups, partial ROM sit-ups to a wall ball, pallof presses, or another core movement