150122 Thursday – “Lost Arrow”

Workout 3 is out and scheduled for this week. We weren’t lying when we said, “All you need is a Rower.” 

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Mobility:  Shoulder Mobility.


Skill Practice Warm Up:  None.


Workout:  Push Press

2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 reps “Strong Effort,” increasing weight each set)

Superset: None.


Metabolic Conditioning Workout: “Lost Arrow” – As many rounds as possible in 7 minutes.

3, 6, 9…etc reps of:

‘Heavy’ Thruster (Performance: 115lbs, Athletic*: 73lbs, Health: 45lbs)

Toes to Bar

Walking Lung Steps

Scaling Guide:  45 – 153 reps.

*Women’s “As Prescribed” weights and reps (Rx)

Rep count: If you get through the:

3s – 9 reps, 6s – 27 reps, 9s – 54 reps, 12s – 90 reps, 15s – 135 reps, 18s – 189 reps.

Log your results online by clicking here.

Compare To:  New Workout!


 Optional Cash-out: 1 min burpees, 1 min double unders, 2 rounds.

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