8 Rounds for time

35 Double-unders
7 Thrusters @ 52.5/35kg (115/105lbs)
7 Pull-ups
7 Bar-facing burpees

Time cap. 22:00

Overview. This one is a grinder, if you like difficult workouts then this one is for you:) We rarely do 8 rounds for time so pacing this might seem difficult. It can be helpful to see how many reps we do in total, 280 double-unders, 56 thrusters, pull-ups and bar-facing burpees. Few reps at a time on each movement so you will move pretty fast through the rounds = transitions will be important. Enjoy!
Strategy. How will you attack the workout so you can continue to move through the 8 rounds without stopping? You should always try to do the double-unders unbroken, take 1-2 breaths if you trip up and get right back to it. Two options available for the thrusters: 1) Always unbroken, or 2) If you need to rest 3+ seconds before and after the thrusters you might be better off breaking up the thrusters 4-3 to stay moving. Aim for unbroken pull-ups (rest before as needed) if it’s within your capacity, otherwise aim for no more than 2 sets. Pacing the burpees will be make or break in this workout. The burpee tempo that allows you to start the burpees right away and allows you to pick up the rope as soon as you are done is the right tempo. Going 3-5 seconds faster in the burpees but having to rest before and after is not worth it.
Tips.
– Elbows by your side in the double-unders, relaxed shoulders. Head high.
– Don’t rush the thrusters, having good technique will help you keep your heart rate down and save energy for the later rounds. Focus on the breathing, breathe at the top of every rep.
– Try to make all the burpees look identical, same amount of steps each rep. Use the warm-up to find your version.
Instructions. Set the jump rope up 2-3m away from the barbell (this is your in-built rest).
Debrief.
– How was your pacing through the workout?
– How did your burpee pace progress as the workout went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Thruster → 43/30kg (95/65lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
Pull-ups → Jumping pull-ups → Ring row
Double-under → Speed rope steps