Nicolas
4 Rounds
Workout Details
For Time:
Buy-In: 2 Mile Run
4 Rounds of:
↳ 95/65 lbs (43/29 kg)
Cash-Out: 2 Mile Run
Wear a Weight Vest (20/14 lb) throughout
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace the 2 Mile Runs; focus on consistent effort rather than going all out.
- 2Aim to break up the Thrusters if needed (e.g., 9-9) to maintain form throughout.
- 3For Rope Climbs, practice smooth transitions; consider using a legless technique once comfortable.
- 4Stay efficient during Bar Facing Burpees; use a consistent rhythm to avoid fatigue.
- 5Plan your transitions ahead of time to save seconds between movements.
- 6Consider wearing lighter gym attire to help manage heat while wearing the weight vest.
Safety Considerations
Technical Focus
Ensure proper form during Thrusters to avoid shoulder and lower back injuries.
Recommended Warm-Up
General Warm-Up: Jogging
- Jogging - 2 min(Start at an easy pace.)
Mobility Work:
- 5-10 seconds Shoulder Stretch - 5 sec(Focus on shoulders to prep for Thrusters.)
- 5-10 seconds Hip Flexor Stretch - 5 sec(Open up hip flexors for Thrusters.)
- 5-10 seconds Hamstring Stretch - 5 sec(Loosen hamstrings.)
Activation: Prepare for WOD
2 rounds- 5-10 Thruster (lightweight)(Use a lighter barbell to reinforce good form.)
- 3-5 Pull-Up (kipping)(Practice kipping pull-ups to warm up for Rope Climbs.)
- 5 Burpees(Move smoothly through transition.)
Scaling Options
Intermediate
Reduce weight and modify movements for better control.
- 1
rope climb
Use banded Rope Climbs or Leg-Assisted Rope Climbs.
- 2
thruster
Reduce weight to improve form and stamina.
Weight: 75/45 lbs (34/20 kg)
- 3
bar facing burpee
Standard Burpees instead of Bar Facing.
Scaled
Considerable weight reduction and movement modification for safety.
- 1
rope climb
Replace with Ring Rows or Jumping Pull-Ups.
- 2
thruster
Use a lighter weight to maintain proper form.
Weight: 45/30 lbs (20/14 kg)
- 3
bar facing burpee
Standard Burpees or Step Back Burpees.