Air Force
Workout Details
For Time:
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace yourself early on; the first half of the WOD should feel manageable.
- 2Aim to keep movements unbroken where possible, especially Thrusters and Push Jerks.
- 3Use efficient transitions to maintain rhythm; minimize time spent setting up for the next movement.
- 4Burpees are a common bottleneck; aim to complete them quickly to avoid cutting into your lifting time.
- 5Focus on form, especially during the overhead movements, to prevent injuries as fatigue sets in.
Safety Considerations
Technical Focus
Ensure proper overhead positioning during lifts to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 5-10 Row - 2 min easy
Mobility:
- 10-15 Shoulder Dislocates with Band - 1 min
- 10-15 Squat Stretch - 1 min
- 10-15 Hip Flexor Stretch - 1 min
Activation:
2 rounds- 5-8 Thrusters (Light Weight)
- 5-8 Sumo Deadlift High-Pulls (Light Weight)
- 3-5 Burpees(Quick, efficient technique.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
thruster
Standard Weight
Weight: 75/55 lbs (34/25 kg)
- 2
sumo deadlift high pull
Standard Weight
Weight: 75/55 lbs (34/25 kg)
- 3
push jerk
Standard Weight
Weight: 75/55 lbs (34/25 kg)
- 4
overhead squat
Standard Weight
Weight: 75/55 lbs (34/25 kg)
- 5
front squat
Standard Weight
Weight: 75/55 lbs (34/25 kg)
- 6
burpee
Scaled
Reduce weights by approximately 40%.
- 1
thruster
Standard Weight
Weight: 55/35 lbs (25/16 kg)
- 2
sumo deadlift high pull
Standard Weight
Weight: 55/35 lbs (25/16 kg)
- 3
push jerk
Standard Weight
Weight: 55/35 lbs (25/16 kg)
- 4
overhead squat
Standard Weight
Weight: 55/35 lbs (25/16 kg)
- 5
front squat
Standard Weight
Weight: 55/35 lbs (25/16 kg)
- 6
burpee