Air Force
Workout Details
For Time:
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
4 Burpees at the top of each minute
Coaching Tips
Strategy
- 1Pace yourself through the chipper to avoid burnout, especially on the thrusters and overhead squats, which are taxing.
- 2Consider breaking up movement sets into smaller chunks to maintain form, especially as you approach fatigue.
- 3Focus on consistent and efficient transitions between movements to keep the heart rate up without wasting time.
- 4The burpees every minute should be a strategic pause—stay quick and efficient to reduce overall fatigue.
Safety Considerations
Technical Focus
Monitor for back rounding during squats and maintaining a strong overhead position.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2-3 min(Focus on a steady pace.)
Mobility Work:
- 10 Shoulder Dislocates(Use a PVC pipe or stick.)
- 10 Hip Flexor Stretch(Hold on each side.)
- 10 Ankle Mobility Stretch(Work on dynamic ankle flex.)
Activation Sets:
3 rounds- 5 PVC Thruster(Use a lightweight bar or stick.)
- 5 Push Jerk with PVC(Focus on technique.)
- 5 Burpee(Keep the pace smooth.)
Scaling Options
Intermediate
Reduce weight by 20% and adjust repetitions based on ability.
- 1
thruster
Same movements with reduced weight.
Weight: 75/55 lbs (34/25 kg)
- 2
sumo deadlift high pull
Same movements with reduced weight.
Weight: 75/55 lbs (34/25 kg)
- 3
push jerk
Same movements with reduced weight.
Weight: 75/55 lbs (34/25 kg)
- 4
overhead squat
Same movements with reduced weight.
Weight: 75/55 lbs (34/25 kg)
- 5
front squat
Same movements with reduced weight.
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce weight by 40% and adjust repetitions based on ability.
- 1
thruster
Same movements with reduced weight.
Weight: 55/35 lbs (25/16 kg)
- 2
sumo deadlift high pull
Same movements with reduced weight.
Weight: 55/35 lbs (25/16 kg)
- 3
push jerk
Same movements with reduced weight.
Weight: 55/35 lbs (25/16 kg)
- 4
overhead squat
Same movements with reduced weight.
Weight: 55/35 lbs (25/16 kg)
- 5
front squat
Same movements with reduced weight.
Weight: 55/35 lbs (25/16 kg)