For TimeMetconBenchmark30:00
23 Fallen Heroes
Weightlifting
Monostructural
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
30:00
- 1Thruster23 reps
95/65 lbs (43/29 kg)
- 2Row846 m
- 3Power Snatch23 reps
95/65 lbs (43/29 kg)
- 4Row903 m
- 5Thruster23 reps
95/65 lbs (43/29 kg)
- 6Row959 m
- 7Power Snatch23 reps
95/65 lbs (43/29 kg)
- 8Row1.0 km
- 9Thruster23 reps
95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Maintain consistent pacing on the rower, especially between sets.
- 2Focus on keeping the core engaged during thrusters and power snatches.
Safety Considerations
Technical Focus
Ensure proper form on thrusters
Recommended Warm-Up
General Cardio
- 3 min Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce barbell weight by 15 lbs for both men and women.
- 1
thruster
Weight: 80/50 lbs (36/23 kg)
- 2
power snatch
Weight: 80/50 lbs (36/23 kg)
Scaled
Barbell movements for beginners and reduce rowing distance.
- 1
thruster
Use the empty bar for scaling.
Weight: 65/35 lbs (29/16 kg)
- 2
power snatch
Use the empty bar for scaling.
Weight: 65/35 lbs (29/16 kg)
- 3
rowing machine
200 meters rowing instead of specified distances.