Pittsburgh FIT

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June 18, 2024

Benchmark Alert - FRAN

Workout of the Day

🏋️‍♀️ Classic Benchmark workout incoming! Today’s workout is all about pushing your anaerobic capacity with a classic challenge. Whether you’re trying to beat your personal best or taking it on for the first time, the goal is to move fast and efficiently. The workout is designed to be completed in under seven minutes, focusing on quick, big sets of thrusters and pull-ups. The priority is to maintain a strong, controlled movement throughout to maximize your performance and minimize fatigue.

🔥 Sprint to the Finish Line! This workout falls under the "SPRINT" category, meaning it’s all about maintaining near-maximum intensity from start to finish. Top athletes aim to complete it in under three minutes with everything unbroken and quick transitions. Most participants will finish between five and seven minutes. The key is to push yourself to the limit, using quick breaks and fast transitions to keep the pace high. Remember, this is a test of your all-out effort, so give it everything you’ve got!

💪 Thrusters and Pull-Ups Tips! The strength component emphasizes perfecting the front squat and push press in a combination complex. We'll focus on keeping your elbows high and using your legs to drive the barbell up. Focus on connecting the movements together in the middle of the complex to prep you for the end-goal - everyone's favorite movement; the barbell thruster!

🔄 Smart Adjustments for Everyone! Tailor the workout to your fitness level by adjusting reps or using different equipment. This could mean dumbbells instead of a barbell or ring rows instead of pull-ups. If you're on pull-ups and barbells, consider lightening the load. If you scale the workout and you finish in 3 minutes or less, you've made it too easy! The goal is to ensure everyone can participate safely while still pushing their limits. Remember, it’s about your personal progress, so find the right balance and give it your best shot!

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