For TimeMetcon
Feral Shuttle Run & Thruster Reaper
4 Rounds
Weightlifting
Monostructural
Solo
Workout Details
For Time
4 Rounds For Time:
8Thruster
↳ 115/80 lbs (52/36 kg)
8Shuttle Run
No touch required on the Shuttle Runs
Coaching Tips
Strategy
- 1Pace the thrusters to avoid fatigue, aiming for unbroken sets if possible.
- 2For the shuttle runs, focus on a consistent and steady pace to maintain cardiovascular output without significantly slowing down on the turns.
- 3Consider a strategy where you take small micro-recovery breaths between thrusters if needed to maintain form throughout the round.
- 4If feeling fatigued, break down thrusters into smaller sets (e.g., 4-4) to maintain good form and prevent injury.
Safety Considerations
Technical Focus
Ensure athletes maintain a neutral spine and avoid excessive forward lean during thrusters.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing (or similar ergometer) - 2 min(Keep it at a conversational pace.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec(Focus on relaxing into the stretch.)
- 10 Shoulder Dislocates - 1 min(Using a band or PVC pipe to loosen the shoulders.)
- 30 sec each side Overhead Tricep Stretch - 1 min(Emphasize releasing tension in the upper body.)
Activation:
2 rounds- 10 Air Squats - 0 min(Focus on depth and form.)
- 5 Thrusters with Light Weight - 0 min(Use an empty barbell or a light load to prime for WOD movements.)
- 30 sec High Knees - 0 min(Emphasize quick feet and getting the knees high.)
Scaling Options
Intermediate
Reduce weight and modify thruster forms for a less advanced athlete.
- 1
thruster
Decrease the load by approx. 20%.
Weight: 95/65 lbs (43/30 kg)
- 2
shuttle run
Keep the distance the same.
Scaled
Substantially decrease the weight and modify movements for beginners.
- 1
thruster
Decrease the load by approx. 40%.
Weight: 70/45 lbs (32/20 kg)
- 2
shuttle run
Reduce the distance to 25 ft.