For TimeMetcon28:00
Cobalt Chest-to-Bar Pull-Up & Kettlebell Snatch & Single-Under & Thruster Torrent
10 Rounds and 14's
Weightlifting
Gymnastics
Solo
Workout Details
For Time
28:00
For Time - 14 min:
10 Rounds of:
10Thruster
↳ 88.1849/66.1386 lbs (40/30 kg)
30Single-Under
2 minRest
For Time - 14 min:
14 calRow
14Kettlebell Snatch
14Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1For the thrusters, aim for controlled breathing and strong lockout, especially as you progress through the rounds. Consider breaking sets into smaller chunks if fatigue sets in.
- 2Keep the single-unders consistent and steady; use this movement as a recovery to prepare for the upcoming thrusters.
- 3During the rest periods, focus on recovering your breathing, but also keep the muscles engaged with light movement or stretching.
Safety Considerations
Technical Focus
Ensure proper squat depth and overhead lockout for thrusters to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Rower - 3 min(Keep a steady pace on the rowing machine.)
Mobility:
- 5 Goblet Squat Stretch - 30 sec(Focus on deep squats while holding a kettlebell.)
- 5 Shoulder Dislocates - 30 sec(Use a band or dowel to loosen up shoulders.)
- 5 per side Hip Flexor Stretch - 30 sec(Stretch both hips thoroughly.)
Activation:
2 rounds- 5 light Thruster(Use a lighter barbell to practice the movement.)
- 8 Kettlebell Swing(Engage the posterior chain.)
- 10 sec Pull-Up Hold(Practice grip strength on a pull-up bar.)
Scaling Options
Intermediate
Reduce weights and alter movements for intermediate athletes.
- 1
thruster
Weight: 70/50 lbs (31.75/22.68 kg)
- 2
row
Row for 12 calories
- 3
kettlebell snatch
Weight: 20/15 lbs (9.07/6.8 kg)
- 4
chest to bar pull up
Regular Pull-Ups
Scaled
Significantly reduce weights and substitute easier movements for beginners.
- 1
thruster
Weight: 50/35 lbs (22.68/15.88 kg)
- 2
row
Row for 8 calories
- 3
kettlebell snatch
Weight: 10/10 lbs (4.54/4.54 kg)
- 4
chest to bar pull up
Banded Pull-Ups