Holbrook
Ten sprints, ten fights, and a single minute to lie about being ready.
The workout (10 Rounds For Time)
- 10 rounds for time of:
- 5 Thrusters — 52 kg (115 lb) / 38 kg (85 lb)
- 10 Pull-ups
- 100 m Sprint
- Rest 1 minute
Estimated time: 15–25 min. This is a repeatable interval piece disguised as a hero WOD, and the built-in one-minute rest is both a gift and a trap. Attack each round with real speed: five fast thrusters, ten unbroken pull-ups, a genuine 100 metre sprint, then use the full minute to recover. The temptation is to sandbag the early rounds, but the fittest scores come from treating every round like a fresh time trial and holding that pace ten times over.
Standards
- Thruster: below-parallel squat into full overhead lockout, 52/38 kg (115/85 lb)
- Pull-ups: chin over the bar, arms fully extended at the bottom (kipping allowed)
- 100 m all-out run each round, then a full 1-minute rest before the next round
- Rest time is included in your total finishing time
Scaling
- Reduce thruster load to 43/29 kg (95/65 lb) or lighter to keep sets unbroken
- Band-assisted pull-ups or 10 ring rows per round
- Shorten the run to 50–80 m if space is limited
Coaching tips
- Go unbroken on both the thrusters and pull-ups every round or the rest won't save you.
- Actually sprint the run instead of jogging it; that is where the score is made.
- Use the full minute of rest, but be moving again the instant it ends.
In honour of
Honours U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), killed July 29, 2010 in Tsagay, Afghanistan by an improvised explosive device.
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