09/05/2024 PB Iron Pax Week 0 – The Big Kapowski

Posted bySlide RulePosted in#Louisville
  • Format: Complete the workout for time
  • Equipment
    • 400 meter track or 200 meter out and back
    • Coupon is needed for this workout
    • EMOM timer set for 1 minute
  • The Thang
    • Kalsu – 100 thrusters
      • Start the 1-minute EMOM timer
      • Perform 5 burpees
      • As soon as you finish the burpees, start doing thrusters
      • When the timer goes off, do 5 burpees
      • Keep repeating this until you finish 100 thrusters
    • After 100 thrusters, run 400 meters
    • Reverse Kalsu – 100 burpees
      • Start your 100 burpees as soon as you get back
        • Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
      • Each time the EMOM timer goes off, 5 thrusters
      • Perform burpees in between until you get to 100 burpees
    • Workout ends after your 100 burpees
    • Record your total time
  • Modifications
    • Thrusters
      • 100 goblet squats, 100 air squats, other squat variation
      • 50 of a squat and 50 OH press
    • Burpees
      • Flying Squirrels, Merkins

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