For TimeMetconBenchmark30:00
Andy
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
30:00
- 1Thruster25 reps
115/85 lbs (52/39 kg)
Wear a Weight Vest (20 lbs)
- 2Box Jump50 reps
24/20 in
- 3Deadlift75 reps
115/85 lbs (52/39 kg)
- 4Run2.4 km1.5 miles
- 5Deadlift75 reps
115/85 lbs (52/39 kg)
- 6Box Jump50 reps
24/20 in
- 7Thruster25 reps
115/85 lbs (52/39 kg)
Note: Wear a Weight Vest: 20 lbs (14 lbs for women)
Coaching Tips
Strategy
- 1Maintain a steady pace on the run for endurance.
- 2Focus on extending the hips fully during thrusters and deadlifts for efficiency.
- 3Break the deadlifts into manageable sets (e.g., 15-15-15-15) to prevent fatigue.
Safety Considerations
Technical Focus
Monitor form on deadlifts and thrusters to prevent injury.
Recommended Warm-Up
General Cardio
- 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
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Lighter weights
- 1
thruster
Reduce weight
Weight: 95/65 lbs (43/29 kg)
- 2
deadlift
Reduce weight
Weight: 95/65 lbs (43/29 kg)
Scaled
Bodyweight and reduced movements
- 1
thruster
Bodyweight Thrusters
- 2
deadlift
Bodyweight Deadlifts