“Kelly’s House”

5 Rounds For Time:
400m Run
30 DB Goblet Thrusters
30 Lateral Hops over DB

STIMULUS

• In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds
• Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the goblet thrusters
• Goblet Thrusters will be completed with a single dumbbell held with a hand on either end of the dumbbell * See movement video*
• Choose a weight that will allow for thrusters to be completed in 1-2 sets

SUBS

400m Run – 500m Row or Ski Erg

MOVEMENT VIDEOS

DB Goblet Thrusters Video

WARM-UP

For Quality
60 Second Bike
6 Inchworms Video
6 DB Strict Press
6 Broad Jumps Video

40 Second Bike
4 Inchworms
4 DB Strict Press
4 Broad Jumps

20 Second Bike
2 Inchworms
2 DB Strict Press
2 Broad Jumps

*Performed with light DB

“Kelly’s House” (No equipment version)

5 Rounds For Time:
400m Run
30 “Odd-Object” Thrusters
30 Lateral Hops over “Odd-Object”

STIMULUS

• In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds
• Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the thrusters
• Set up your Odd-Object weight for something that will allow for thrusters to be completed in 1-2 sets
• For the lateral hops, let’s make sure we’re choosing something to hop over that will keep us moving

SUBS

400m Run – 20 x 10m Shuttle Runs

MOVEMENT VIDEOS

How to Create an Odd-Object Video
Odd-Object Thrusters Video

WARM-UP

For Quality
60 Second Tuck Jumps
6 Inchworms Video
6 Push-ups
6 Broad Jumps Video

40 Second Tuck Jumps
4 Inchworms
4 Push-ups
4 Broad Jumps

20 Second Tuck Jumps
2 Inchworms
2 Push-Ups
2 Broad Jumps

*Performed with light DB