• RoadieFit



3 Rounds Not For Time

100m Run

10 Air Squats

10 PVC Passovers

10 PVC Strict press

10 PVC Deadlift


For Time 30-20-10 reps of

Double DB/KB Thrusters

Double DB/KB Clean & Jerks


For Time 30-20-10 reps of

Sandbag/Backpack Thrusters

Sandbag/Backpack Clean & Jerks


At 3…2…1…Go! You will start with 30 Thrusters followed by 30 Clean and Jerks. Next, you will complete 20 reps of Thrusters and Clean and Jerks. Lastly, f

you will perform 10 reps of Thrusters and Clean and Jerks. Then, you will be finished. Your score is the time it takes to complete all the reps.


The weight for this workout should be moderate to heavy. Let's push this baby a little bit. Add 5 lbs to what you were thinking. Let's see what happens.


The intended stimulus for this workout is right down the middle. If the elements are the right weight it's going to feel like you’re moving pretty fast but in actuality, you aren’t.

Scales and Mods

If you have problems going overhead you can take that portion out of the workout. You could do front squats and cleans. And if the Deadlift portion is bad on the back just go ahead and change the cleans to hang cleans.

Fuck Shit Up.

Let's Get It!!!

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