OtherMetconBenchmark17:00
Fight Club
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
Other
17:00
3 Rounds for Reps in 17 minutes:
60 secThruster
↳ 95/65 lbs (43/29 kg)
60 secPower Clean
↳ 95/65 lbs (43/29 kg)
60 secBox Jump-Over
Box height: 24/20 in
60 secPull-Up
60 secAssault Bike
60 secRest
Coaching Tips
Strategy
- 1For thrusters and power cleans, focus on maintaining a strong core and avoiding excessive leaning forward.
- 2Break up your box jump-overs if you start feeling fatigued; it's better to take micro-rests than to trip.
- 3Utilize the bike strategically; push hard, but save some energy to maintain performance on the pull-ups following the bike.
- 4Transition quickly between movements to keep your heart rate up and maximize metabolic conditioning benefits.
- 5For pull-ups, using a kipping motion can preserve energy, but ensure you're using good form to avoid shoulder strain.
Safety Considerations
Technical Focus
Ensure proper form on thrusters and power cleans to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Maintain a steady pace.)
Mobility Work:
- 12-15 Shoulder Dislocates(Use a band or PVC.)
- 10-12 Barbell Overhead Stretch(Focus on opening the shoulders.)
- 10 each side Hip Openers(Use a light weight for added resistance.)
Activation Sets:
2 rounds- 10 Thrusters (Light Weight)(Use a weight you can handle comfortably.)
- 10 Power Cleans (Light Weight)(Focus on technique.)
- 5-10 Pull-Ups (Assisted)(Use bands if needed.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
power clean
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce weights by approximately 40% and modify movements as necessary.
- 1
thruster
Weight: 55/35 lbs (25/16 kg)
- 2
power clean
Weight: 55/35 lbs (25/16 kg)
- 3
pull up
Banded Pull-Ups or Ring Rows for support.