For TimeMetconBenchmark
Angry Jackie
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
2000 mRow
50Thruster
↳ 95/65 lbs (43/29 kg)
30Bar Muscle-Up
Coaching Tips
Strategy
- 1Pace the row at a steady rate, aiming to maintain a consistent split time throughout.
- 2Break the thrusters into manageable sets (e.g., 10 sets of 5) to avoid burnout and maintain form.
- 3Transition quickly between movements, particularly moving from the row to the thrusters to keep stamina up.
- 4For bar muscle-ups, focus on kip technique to increase efficiency and reduce fatigue during the movement.
- 5Common mistake is going too heavy on thrusters; ensure proper weight selection that allows for unbroken sets.
Safety Considerations
Technical Focus
Ensure proper form in bar muscle-ups to avoid shoulder injury.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row - 2-3 min(Moderate effort.)
Mobility:
- 10-15 Shoulder Dislocates
- 30 seconds each side Hip Flexor Stretch
- 30 seconds Wrist Stretch
Activation:
2 rounds- 10 Light Thrusters(Use bar only or light weight.)
- 5 Pull-Up Negative(Focus on slow and controlled descent.)
- 5 Kipping Swings(Practice the rhythm for bar muscle-ups.)
Scaling Options
Intermediate
Reduce weight and volume for intermediate athletes.
- 1
thruster
Reduce to 75/55 lbs.
Weight: 75/55 lbs (34/25 kg)
- 2
bar muscle up
Replace with 10 Pull-Ups + 10 Dips.
Scaled
Significantly reduce weight and modify movements for beginners.
- 1
thruster
Reduce to 55/40 lbs.
Weight: 55/40 lbs (25/18 kg)
- 2
bar muscle up
Replace with 10 Banded Pull-ups + 10 Push-Ups.