Unbroken Games Workout #1 – “Turn and Burn”

Warm-up:

Partner Row 1,500m (250m)

Round 1: 15 Front Squat w/bar
Round 2: 15 Push Presses w/bar
Round 3: 15 Thrusters w/bar

Mobility:

Hip External Rotation w/flexion

Lift of the Day:

Thruster Heavy Double
15 Minutes

Skills & Technique: (Click below for links to more info)

Wod:

Unbroken Games Workout #1 – “Turn and Burn”

Climb the Ladder as High As Possible in 9 minutes:

40 Doubleunders
10 Squat Clean Thrusters 95/65 lbs
40 Doubleunders
10 Squat Clean Thrusters 115/75 lbs
40 Doubleunders
10 Squat Clean Thrusters 135/85 lbs
40 Doubleunders
10 Squat Clean Thrusters 155/95 lbs
40 Doubleunders
10 Squat Clean Thrusters 185/115 lbs
40 Doubleunders
As Many Squat Clean Thrusters as possible 205/135 lbs

If your team completes this ladder it is scored as AMRAP @ 205 lbs (as many reps as possible) for the tie breaker.

Partners can break up and share work as necessary on this workout. For example: On the double unders, partners can do 20 each for a the total of 40 or one athlete could do all of them, all that matters is that 40 total are done. They do not have to be unbroken.

Same rules apply for the Squat Clean Thrusters, one athlete can do the entire set of 10 at a weight if desired, or the athletes could share the work and break it up however they want.

For the Squat Clean Thrusters, each team will get an unloaded one bar, and one pair of clips, along with only the below plates:
2 x 25 lbs
2 x 45 lbs
2 x 10 lbs

When the clock starts, the athletes will be responsible for loading their own bar, reps will not count if clips are placed on the bar. One athlete can load the bar while the other is completing the double unders during any set of work.

Auxiliary Work:

GHD Sit-ups 4x20

Greg KeeterComment