For TimeMetconBenchmark
Frelen
5 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
800 mRun
15Dumbbell Thruster
↳ 45/35 lbs (20/16 kg)
15Pull-Up
Coaching Tips
Strategy
- 1Maintain a steady pace on the run to keep energy for the Thrusters and Pull-Ups.
- 2Break up the 15 Thrusters into manageable sets if needed (e.g., 5-5-5) to maintain form.
- 3Maximize your rest time between movements to recover your grip and breathing before moving to the next exercise.
- 4On Pull-Ups, focus on smooth, controlled movement to prevent swinging and to use energy efficiently.
- 5Use a comfortable grip width on the Pull-Up Bar to engage your back effectively.
Safety Considerations
Technical Focus
Ensure proper alignment during Dumbbell Thrusters to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- :30-60 sec Run - 30-60 sec(Jog lightly to raise heart rate.)
Mobility Work:
- 5-10 Shoulder Stretch(Focus on loosening shoulders.)
- 5-10 Hip Flexor Stretch(Ensure good hip mobility for Thrusters.)
- 5-10 Wrist Stretch(Preparing the wrists for Pull-Ups.)
Activation Mini-WOD:
3 rounds- 5-10 Air Squat(Prepare legs for Thrusters.)
- 5-10 Push Jerk (light weight)(Activate shoulder and core for Thrusters.)
- 5-10 Jumping Pull-Up (optional)(Rehearse Pull-Up motion.)
Scaling Options
Intermediate
Reduce weight for Dumbbell Thrusters and option for band assistance on Pull-Ups.
- 1
dumbbell thruster
Weight: 36/26 lbs (16/12 kg)
- 2
pull up
Banded Pull-Ups
Scaled
Significantly reduce weight for Dumbbell Thrusters and use ring rows instead of Pull-Ups.
- 1
dumbbell thruster
Weight: 27/18 lbs (12/8 kg)
- 2
pull up
Ring Rows