Workout #1 from the @thewarriorwod is on deck for this week’s #GutcheckThursday!
If you’re planning to hit this workout, head on over to bit.ly/igy62023 to register your team for some swag with all of your registration fee going directly to veterans for PTSD Awareness Month!
Intended Stimulus
The 21-15-9 this week follows the flow of “you go, I go”. Athlete 1 will start on the pull-ups, athlete 2 will perform the thrusters, athlete 1 will perform the handstand pushups, athlete 2 will perform the pull-ups, so on and so forth.
Set your timer for 7 rounds of 2 minute intervals, stopping to perform burpees at 2/4/6/8/10/12 minutes.
Push yourself hard each time you’re up to bat, knowing you’ll have rest when you’re done. Early on, you may be able to complete your movement unbroken. As fatigue builds, choose options that let you complete the pull-ups in 3 sets or less, the thrusters in 2 sets or less, and the strict HSPU in 3 sets or less.
Movement Standards
The pull-up finishes at top with chin-over-bar and at the bottom with arms in full extension
The thruster finishes at the top with elbow fully extended and in line with ear, and at the bottom in a full depth squat
The strict HSPU begins in full lockout with head (not hair) touching the ground at the bottom each rep, elbows fully extended at the top
The lateral burpee over bar is performed by touching chest & thighs to the ground before performing a jump over the barbell with a two-foot take off (not a skip). You may jump laterally or turn to face the bar before jumping over
Adaptations / Modifications / Scales
Swipe to check the 2nd photo for our minimal equipment division option which offers an equipment-free option to this workout. Scale & modify as needed to meet the intended stimulus. If more options are needed, comment on this post for some help from ICE faculty
