For TimeMetconBenchmark24:00
Coe
10 Rounds
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
24:00
10 rounds
- 1Thruster10 reps
95/65 lbs (43/29 kg)
- 2Ring Push-Up10 reps
Coaching Tips
Strategy
- 1Focus on maintaining form with Thrusters to prevent excessive strain on the back.
- 2Break ring push-ups into smaller sets if you start to fatigue.
Safety Considerations
Technical Focus
Strict form on Thrusters and Ring Push-Ups
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 10 Shoulder Pass-Throughs
- 10 Chest Openers
- 10 each direction Wrist Circles
Activation
2 rounds- 5 Ring Row
- 10 Air Squat
- 5 Burpee
Scaling Options
Intermediate
Moderate weight and scaled movements.
- 1
thruster
Reduce barbell weight
Weight: 75/55 lbs (34/25 kg)
- 2
ring push up
Substitute with knee ring push-ups
Scaled
Reduced intensity and modified movements.
- 1
thruster
Use empty barbell
Weight: 45/35 lbs (20/16 kg)
- 2
ring push up
Push-ups on knees or box push-ups