BETACe site est en version beta. Vos retours sont les bienvenus !
WODVAULT
EMOMMetconGymnasticsBenchmark20:00

Hang In There Partner

Weightlifting
Gymnastics
Partner

Workout Details

EMOM
20:00

EMOM for 20 Minutes with a Partner:

5Thruster

↳ 95/65 lbs (43/29 kg)

5Burpee
Hang from Pull-Up Bar

While partner performs exercises

Coaching Tips

Strategy

  • 1Maintain a steady pace, especially on the burpees to avoid burnout.
  • 2Try to keep thrusters unbroken if possible to minimize transition time.
  • 3Encourage your partner to maintain a strong grip during the hang, as this will activate their lats and prepare them for the thrusters.
  • 4Ideally, complete all reps within the first 40 seconds of each minute, allowing the last 20 seconds for rest.

Safety Considerations

Technical Focus

Ensure that back is straight during the thruster to avoid lower back strain.

Recommended Warm-Up

General Warm-Up:

  • Rowing - 2 min(Mimic the intensity of the WOD.)

Mobility Work:

  • 5 per side Shoulder Stretch - 30 sec
  • 5 per side Hip Opener - 30 sec
  • 5 per side Wrist Stretch - 30 sec

Activation:

2 rounds
  • duration:null Thruster (Light)(Focus on form.)
  • 3-5 Burpee - 30 sec(Going at a comfortable pace.)

Scaling Options

Intermediate

Reduce weight by ~20% and modify the pull-up hang to a shorter duration.

  • 1

    thruster

    Reduce weight and focus on form.

    Weight: 75/55 lbs (34/25 kg)

  • 2

    burpee

    Continue as RX.

  • 3

    hang from pull up bar

    Hang for a shorter duration of 15 seconds.

Scaled

Reduce weight by ~40% and modify movements for accessibility.

  • 1

    thruster

    Reduce weight significantly.

    Weight: 55/35 lbs (25/15 kg)

  • 2

    burpee

    Perform step-back burpees instead.

  • 3

    hang from pull up bar

    Perform an isometric hold without weight.

Discover More Workouts

For TimeMetcon

Morrison

50-40-30-20-10

40:00
Wall Ball ShotBox JumpKettlebell Swing
View Workout
For TimeMetcon

Quarterfinals 23.1

15:00
Front SquatHandstand WalkMuscle-Up+1 more
View Workout
OtherWeightlifting

Big Clean Complex

High Hang Clean + Hang Clean + Clean + Push PressHigh Hang Clean + Hang Clean + Clean + Push JerkHigh Hang Clean + Hang Clean + Clean + Split Jerk
View Workout