For TimeMetcon
Chaos Box Jump & Thruster Tremor
12-11-10-9-8-7-6-5-4-3-2-1
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Thruster
DB = Dumbbell
Box Jump
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace throughout the ladder; don't rush your transitions.
- 2For the thrusters, aim for smooth, controlled movement — try to keep sets unbroken if possible.
- 3On box jumps, prioritize landing softly and fully extending your hips on top of the box.
- 4Consider breaking the thrusters into manageable sets if fatigue sets in, e.g., 6-6 for 12, and 5-5-1 for 11.
- 5Use the transition time between movements to catch your breath and prepare mentally for the next set.
Safety Considerations
Technical Focus
Ensure proper depth in squats for the thruster; monitor landing mechanics on box jumps.
Recommended Warm-Up
General Warm-Up:
- 10-15 Box Step-ups(Perform on the same height box as WOD.)
Mobility:
- 10 Shoulder Dislocates with PVC(Focus on shoulder mobility.)
- 5-10 Hip Openers(Dynamic mobility for hips.)
- 5-10 Squat to Stand(Improve squat depth and hamstring flexibility.)
Activation:
2 rounds- 5-10 Light Dumbbell Thrusters(Use 30-50% of WOD weight.)
- 5-10 Box Jump Step-ups(Emphasize controlled landings.)
Scaling Options
Intermediate
Reduce DB weight and/or box height by 20%.
- 1
thruster
Use lighter dumbbells.
Weight: 30/20 lbs (14/9 kg)
- 2
box jump
Reduce box height by 20%.
Scaled
Reduce DB weight and/or box height by 40%.
- 1
thruster
Use lighter dumbbells.
Weight: 20/10 lbs (9/4 kg)
- 2
box jump
Box step-ups instead of jumps.