Top Gun
Workout Details
For Time:
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
4 Burpees to start, and at the top of each minute
Coaching Tips
Strategy
- 1Start with a manageable pace; you can increase your speed after the first round when you're warmed up.
- 2Consider breaking movements into smaller sets (like 10 and 10) to avoid fatigue and maintain form.
- 3Use the burpees as a recovery measure, focusing on keeping them consistent rather than fast; this helps transition into the next minute of work.
Safety Considerations
Technical Focus
Watch for excessive forward lean during overhead movements.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Moderate pace)
Mobility:
- 30 sec per side Hip Flexor Stretch
- 10 Shoulder Dislocates with PVC
- 30 sec Overhead Stretch
Activation:
2 rounds- 10 Thruster (empty barbell or light weight)(Focus on full range of motion.)
- 5 Burpees(Keep them steady.)
Scaling Options
Intermediate
Reduce weights to 105 lbs for males and 75 lbs for females, consider smaller sets.
- 1
thruster
N/A
Weight: 105/75 lbs (47.63/34.02 kg)
- 2
sumo deadlift high pull
N/A
Weight: 105/75 lbs (47.63/34.02 kg)
- 3
push jerk
N/A
Weight: 105/75 lbs (47.63/34.02 kg)
- 4
overhead squat
N/A
Weight: 105/75 lbs (47.63/34.02 kg)
- 5
front squat
N/A
Weight: 105/75 lbs (47.63/34.02 kg)
Scaled
Reduce weights to 75 lbs for males and 55 lbs for females, consider banded or modified movements.
- 1
thruster
Reduce reps to 12 if necessary.
Weight: 75/55 lbs (34.02/24.95 kg)
- 2
sumo deadlift high pull
Reduce reps to 12 if necessary.
Weight: 75/55 lbs (34.02/24.95 kg)
- 3
push jerk
Reduce reps to 12 if necessary.
Weight: 75/55 lbs (34.02/24.95 kg)
- 4
overhead squat
Reduce reps to 12 if necessary.
Weight: 75/55 lbs (34.02/24.95 kg)
- 5
front squat
Reduce reps to 12 if necessary.
Weight: 75/55 lbs (34.02/24.95 kg)