For TimeMetconBenchmark
Dating Sage
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
10Snatch
↳ 95/65 lbs (43/29 kg)
15Pull-Up
20Thruster
↳ 75/55 lbs (34/25 kg)
Coaching Tips
Strategy
- 1Break the snatches into smaller sets if needed to maintain form, such as 5-5.
- 2For pull-ups, consider using a band for assistance if unable to complete 15 unbroken.
- 3Keep the thrusters unbroken when possible, but take brief pauses if necessary to maintain posture and power.
- 4Focus on smooth transitions between movements to save time.
- 5Stay consistent with your pacing to avoid burning out by round four or five.
Safety Considerations
Technical Focus
Monitor for back rounding during the snatch and thruster.
Recommended Warm-Up
General Warm-Up:
- 150-200 m Rowing - 1 min(Focus on breath and warming up the full body.)
Mobility:
- 5 Shoulder Stretch - 30 sec(Focus on shoulders and thoracic spine.)
- 5 Hip Opener - 30 sec(Dynamic movement focusing on hip mobility.)
- 5 Wrist Stretch - 30 sec(Prepare wrists for catching and holding weights.)
Activation:
2 rounds- 10 Air Squats(Focus on form and depth.)
- 10 Push Press with PVC Pipe(Lightweight to activate shoulders.)
- 5-10 Banded Pull-Ups(Engage upper back for pull-ups.)
Scaling Options
Intermediate
Reduced weight and higher assistance on pull-ups
- 1
snatch
No modification
Weight: 75/55 lbs (34/25 kg)
- 2
pull up
Banded Pull-Ups
- 3
thruster
No modification
Weight: 60/45 lbs (27/20 kg)
Scaled
Significant weight reduction and pull-up alternative
- 1
snatch
No modification
Weight: 45/35 lbs (20/16 kg)
- 2
pull up
Ring Rows
- 3
thruster
No modification
Weight: 30/25 lbs (14/11 kg)