For TimeMetconBenchmark20:00
Frantasy Land
Weightlifting
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
21-15-9 reps of:
Thruster
↳ 95/65 lbs (43/29 kg)
Pull-Up
15-12-9 reps of:
Thruster
↳ 115/85 lbs (52/39 kg)
Chest-to-Bar Pull-Up
12-9-6 reps of:
Thruster
↳ 135/95 lbs (61/43 kg)
Bar Muscle-Up
Coaching Tips
Strategy
- 1Pace yourself; manage your energy levels throughout the chipper.
- 2For thrusters, focus on maintaining a strong core to support your shoulders during the overhead phase.
- 3Keep your pull-ups/chest-to-bar pull-ups smooth and controlled to avoid fatigue. Use a kip for efficiency if you're skilled.
- 4Transition quickly between movements but take a moment to shake out your arms if needed to maintain stamina.
- 5Break the thruster sets into manageable chunks if needed, especially on heavier rounds.
Safety Considerations
Technical Focus
Ensure proper overhead positioning during thrusters to prevent shoulder injury.
Recommended Warm-Up
General Warm-Up: 2-3 min
- 500 meters Row(Row at an easy pace to get the heart rate up.)
Mobility: 2-3 min
- 5 each side Overhead Stretch(Focus on shoulders and upper back.)
- 5 each side Hip Flexor Stretch(Open up the hips for thrusters.)
- 10 rolls each Wrist and Ankle Rolls(Prepare joints for pull-ups and thrusters.)
Activation: 3-4 min
2 rounds- 10 Air Squats(Focus on depth and form.)
- 5 Push-Ups(Activate the shoulders.)
- 5 Inverted Rows(Mimic pull-up movement to engage back.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and adjust pull-up options.
- 1
thruster
Decrease weight to 75/55 lbs.
Weight: 75/55 lbs (34/25 kg)
- 2
pull up
Banded Pull-Ups or Jumping Pull-Ups.
- 3
chest to bar pull up
Perform regular Pull-Ups.
- 4
bar muscle up
Transition to Pull-Ups + Dips.
Scaled
Reduce weights by approximately 40% and modify pull-ups.
- 1
thruster
Decrease weight to 55/35 lbs.
Weight: 55/35 lbs (25/16 kg)
- 2
pull up
Ring Rows.
- 3
chest to bar pull up
Regular Pull-Ups.
- 4
bar muscle up
Ring Rows + Jump Dips.