7 x every 3 min

4 thrusters

Goal & Intensity
-Build heavy but repeatable thrusters with consistent mechanics across all seven sets.-This is about earning load through quality movement, not rushing reps.
-Moderate-to-heavy barbell cycling where all 4 reps stay smooth and technically sound within each 3-minute window.
RPE: 7–8 by the final sets. You should always have 1–2 good reps left in reserve.
💡 Coach’s Tip
Use the first rep to set your rhythm, if the first rep is slow or unstable, the bar is already too heavy.
Why this workout: Thrusters demand leg drive, midline control, and efficient overhead positioning. This structure trains strength under fatigue while reinforcing sustainable barbell mechanics you can repeat in longer workouts.