Here are Jay and John, our PVCF athletes and the golden team of Tabata Songs! They helped create PVCF's recent videos and add so much to our community. If you see them in a class, say hello!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: the 5 positions of the barbell thruster. (5 min)

2. Ten minutes for deliberate practice of the positions of the thruster, and warm up for workout. (10 min)

3. “Humungo Jerry”


  • 100 Thrusters
  • Row 2k
  • Run 1 mile
  • 300 Double-unders


Split thrusters, row, and double-unders evenly. Run as a team.


LIII: thrusters @ 135/95lbs

LII: thrusters @ 95/65lbs or 50% of 1RM

LI: 30 thrusters, row 1k, run 800m, 3 min double-under practice, not for time


Have fun!