• August 13, 2026
  by Matt Pedri

  Skill

  8x45s
  2 thrusters
  
  We’ll be lifting on a 45 second interval clock today, aiming for a strong effort double on the thruster. You can squat clean the first rep or power clean and reset your stance before the thruster, but don’t go so heavy that your mechanics break down at any point. Focus on generating vertical drive out of the bottom of the squat and build to a challenging double or use the same weight across all 8 rounds and focus on technique.

  Workout of the Day

  5 rounds for time
  50 double unders
  35 sit-ups
  200m run
  
  Today’s workout is a longer one, so take it easy out of the gate. Focus on maintaining a consistent pace across all movements. if you’re new to double unders scale that movement by lowering the volume or attempting a set number of reps each round as you do single unders. Coming off of the sit-ups you should be fairly recovered so keep up the intensity on the runs if you can.
  
  standard: drag rope single unders
  rx: as written
  sport: drag rope double under, 20 toe-to-bar every round

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