Top Gun
Workout Details
For Time:
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
EMOM (Including the Start):
Coaching Tips
Strategy
- 1Break the thrusters into manageable sets (e.g., 10+10) to maintain form, especially under fatigue.
- 2Focus on smooth transitions between movements, especially when shifting from the barbell to burpees.
- 3Keep burpees quick; aim for a consistent pace rather than sprinting.
- 4Control your breathing; exhale during exertion (lifting) and inhale on descent (lowering).
- 5Use a strong grip on the barbell to stabilize your lifting movements.
Safety Considerations
Technical Focus
Watch for lumbar spine rounding during the squats.
Recommended Warm-Up
General Warm-Up:
- Row - 2-3 min(Easy pace to get the heart rate up.)
Mobility:
- 5 per side Lunge Stretch(Focus on hip flexor stretch.)
- Shoulder Dislocates - 30 sec(Using a stick or band.)
- 10 per side Ankle Dorsiflexion(Kneeling or standing stretch.)
Activation:
3 rounds- , Thrusters (Empty Barbell)(5-10 reps to feel the movement.)
- , Air Squats(10 to engage the legs.)
- , Burpees(5 reps to get used to the movement.)
Scaling Options
Intermediate
Reduce weight and reps as needed.
- 1
thrusters
Reduce weight
Weight: 110/70 lbs (50/32.5 kg)
- 2
sumo deadlift high pulls
Reduce weight
Weight: 110/70 lbs (50/32.5 kg)
- 3
push jerks
Reduce weight
Weight: 110/70 lbs (50/32.5 kg)
- 4
overhead squats
Reduce weight
Weight: 110/70 lbs (50/32.5 kg)
- 5
front squats
Reduce weight
Weight: 110/70 lbs (50/32.5 kg)
- 6
burpees
No modification required
Scaled
Significantly reduce weight and substitute some movements if necessary.
- 1
thrusters
Reduce weight
Weight: 80/45 lbs (36/20.5 kg)
- 2
sumo deadlift high pulls
Reduce weight
Weight: 80/45 lbs (36/20.5 kg)
- 3
push jerks
Reduce weight
Weight: 80/45 lbs (36/20.5 kg)
- 4
overhead squats
Reduce weight
Weight: 80/45 lbs (36/20.5 kg)
- 5
front squats
Reduce weight
Weight: 80/45 lbs (36/20.5 kg)
- 6
burpees
No modification required