Your goal is try and complete the reps in big sets, with as little rest in between as possible since you have 2 minutes in between. For the Thrusters, find a weight where you can do a least 10 reps without stopping. For the Box Jumps, try to find a height where you'll be comfortable jumping rather than immediately choosing to do Step-ups. So, even if that means going lower to jump or reducing the rep scheme to jump, we'd prefer that for this workout.
- Adjust load.
- First, lower height of surface, then reduce down to 15-10-5 rep scheme.
- Beginners: perform Step-ups. If there is no surface to step up and onto, perform Reverse Lunges.
- Thruster: barbell, DBs, KBs, backpack. If you only have one weight, perform Single-arm Thrusters, total reps with a bit more of a challenging weight.
- Box: elevated surface like a stool, retaining wall, couch, etc.
🤰 Mama Birds
✅ Weight option for Thrusters.
✅ Something to jump or step on for Box Jumps.
✅ Oxygen tank 😤
⏱ Clock set to stopwatch. Record time of completion.