For TimeMetconBenchmark
Angus
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
10Thruster
↳ 135/95 lbs (61/43 kg)
12Pull-Up
25Burpee
Coaching Tips
Strategy
- 1Maintain a steady breathing pattern during burpees to conserve energy.
- 2Try to keep thruster sets unbroken if possible, but break into smaller sets if form is compromised.
- 3Transition quickly between movements to minimize time lost.
- 4For pull-ups, consider jumping or kipping if needed to maintain pace but be cautious of shoulder strain.
- 5Focus on quality over quantity: ensure full range of motion on every rep.
Safety Considerations
Technical Focus
Ensure proper depth and hip extension on thrusters to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 500m / 1 min light pace Row or Bike
Mobility:
- 10 Shoulder Dislocates
- 30 sec each side Hip Flexor Stretch
- 10 each side Ankle Mobility
Activation:
2 rounds- 5-10 Thruster (PVC or light bar)(Focus on full range of motion.)
- 5-8 Pull-Up (gentle swings or negatives)(Engage lats carefully.)
- 5 Burpee (slow with push-up)(Ensure form is correct.)
Scaling Options
Intermediate
Reduce weights and reps moderately.
- 1
thruster
Reduce weight effectively.
Weight: 110/75 lbs (50/34 kg)
- 2
pull up
Use banded pull-ups to assist.
- 3
burpee
Introduce step-back option.
Scaled
Reduce weights and provide support for bodyweight movements.
- 1
thruster
Reduce substantially.
Weight: 80/55 lbs (36/25 kg)
- 2
pull up
Use ring rows instead.
- 3
burpee
Reduce to step-outs instead of jumping.