For TimeMetconBenchmark
Devil's Tricycle
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
20Thruster
↳ 95/65 lbs (43/29 kg)
32 calAir Bike
20Thruster
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace the thrusters; consider breaking them into sets of 10 if needed to maintain form and avoid fatigue.
- 2For transitions, prepare ahead of time; set the barbell and Air Bike immediately accessible to minimize downtime.
- 3Focus on core engagement to protect lower back during both thrusters and bike segment.
- 4Maintain a steady pedal pace on the Air Bike; don't go too fast too early, as you need energy for the second thruster set.
Safety Considerations
Technical Focus
Ensure proper form during the thruster to avoid back strain; maintain a stable core.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Air Bike - 2 min
Mobility:
- 5-10 Shoulder Dislocates
- Hip Flexor Stretch - 30 sec each side
- Wrist Stretch - 30 sec
Activation: 2 Rounds of:
2 rounds- 5 Thruster (light weight)(Use ~40% of workout weight)
- 20 cal Air Bike (easy pace)(Focus on smooth, consistent effort)
Scaling Options
Intermediate
Reduce thruster weight by ~20%.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
air bike
Scaled
Reduce thruster weight by ~40% and modify reps as needed.
- 1
thruster
Weight: 55/35 lbs (25/16 kg)
- 2
air bike