For TimeMetconBenchmark12:00
Heavy 17.5
10 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
12:00
10 Rounds for Time:
9Thruster
↳ 135/95 lbs (61/43 kg)
35Double-Under
Time Cap: 12 Minutes
Coaching Tips
Strategy
- 1Aim for consistent pacing across all rounds to avoid burnout.
- 2Consider breaking the thrusters into smaller sets if fatigue sets in; for example, 5-4 for large sets.
- 3Keep double-unders quick and steady; if you struggle, scale to singles but maintain a rhythm.
- 4Focus on efficient transitions between movements to optimize your time.
- 5Mentally break down the workout into 2s or 3s to make it feel more manageable.
Safety Considerations
Technical Focus
Ensure proper form in the thruster to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 500m or 2 min Light Row or Bike - 2-3 min(Maintain an easy pace.)
Mobility Work:
- 3-5 Front Rack Stretch(Focus on opening up shoulders.)
- 3-5 Hip Flexor Stretch(Hold for 30 sec each side.)
- 10 Wrist Mobility(Dynamic movements to prepare wrists.)
Activation:
3 rounds- 5 Light Thrusters(Use 45% of your workout weight.)
- 10 10 Jumping Jacks(Get heart rate up.)
- 5-10 5-10 Single-Unders(Practice coordination and rhythm.)
Scaling Options
Intermediate
Reduce weight and reps for moderate scaling.
- 1
thruster
Weight: 110/75 lbs (50/34 kg)
- 2
double under
Scale to 20 Double-Single Unders.
Scaled
Lower weight and reps, for beginners.
- 1
thruster
Weight: 80/55 lbs (36/25 kg)
- 2
double under
Scale to 35 Single Unders.