For TimeMetconBenchmark
Dae Han
3 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds For Time:
800 mWeighted Run
↳ 45/35 lbs (20/16 kg)
3Rope Climb
15 ft climb
12Thruster
↳ 135/95 lbs (61/43 kg)
Original WOD
3 Rounds For Time: 800m Weighted Run (45/35 lbs) 3 Rope Climbs (15 ft) 12 Thrusters (135/95 lbs)
Coaching Tips
Strategy
- 1Pace yourself on the weighted run to ensure you have energy for the rope climbs and thrusters.
- 2Focus on technique and form for the rope climbs; use your legs to assist and conserve upper body strength.
- 3Break the thrusters into smaller sets (e.g. 6-6) to maintain form and avoid fatigue in the shoulders.
- 4Keep transitions efficient between movements to save time; set up your equipment close together.
Safety Considerations
Technical Focus
Maintain proper form during Thrusters to avoid lower back injuries.
Recommended Warm-Up
General Warm-Up:
- Jogging - 3 min(Light jog to get the heart rate up.)
Mobility Work:
- 30 sec Hip Flexor Stretch(Focus on stretching the hip flexors.)
- 10-15 Shoulder Dislocates(Use a band or PVC pipe to enhance shoulder mobility.)
- 30 sec Ankle Flexion Stretch(Improve ankle mobility for the squat.)
Activation:
2 rounds- 8-10 Bodyweight Thrusters(Focus on form; gradually increase depth.)
- Rope Climb Legless Practice - 30 sec(Practice the transition on the rope.)
- 200m Light Weighted Run(Use light weights to simulate the run.)
Scaling Options
Intermediate
Reduce weights and/or modify movements as necessary.
- 1
weighted run
Reduce weight on run.
Weight: 35/25 lbs (15.9/11.3 kg)
- 2
rope climb
Use lower height or perform rope pulls.
- 3
thruster
Reduce weight for thrusters.
Weight: 105/75 lbs (47.6/34 kg)
Scaled
Significant reductions in weights and easier modifications.
- 1
weighted run
Bodyweight run.
Weight: 25/15 lbs (11.3/6.8 kg)
- 2
rope climb
Use bands or perform pull-ups instead.
- 3
thruster
Reduce weight significantly for thrusters.
Weight: 75/55 lbs (34/25 kg)