The first thing that came to mind when I saw heavy 17.5 was great I get to go slower and it won’t burn in the same way as regular 17.5. Boy was I ever mistaken.


For those of you that don’t remember regular 17.5, with fond and loving memories, let me remind you of what it is: Ten rounds of nine thrusters at ninety five pounds for men, sixty five pounds for women, and thirty five double unders. For the heavy version the rounds and reps stay the same the only change is we go from ninety five pounds to one hundred and twenty for the men and from sixty five to eighty five for the ladies.

Boy does that not sound like a fun twist? As you know on the day we will modify to make sure you get a great work out. Now the funny part is because of the smoke, I slowed down a little bit but not as much as I would have expected to. Hopefully for you the air will be clearer but come prepared with your three plans: gold, silver, and bronze medal. This one will go faster than you think.

All and all I was very impressed with how close the two workouts feel even with the slightly heavier weight. I think I am looking even more forward to coaching it on Thursday and watching you all battle through this one. Will we get some first double unders, will someone be faster on the heavy version than the normal version and who do you think will have a break out performance? Answers to these questions and more will come on Thursday.


You may come in thinking that you can hit this one much slower than the original version. Guess again.


Thursday work out

Warm up


Calf raises

Hip swings


3 rnds

5/5 back lunges

10 wall balls or light thrusters

5 burpees






Heavy 17.5

10 rnds

9 thrusters 85/135#

35 DU

Cool down

Calf drops

Trunk rotations

Down ward dog

Cobra pose

Child pose

  • Leon