For TimeMetconBenchmark
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3 Rounds
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
3 Rounds for Time:
10Thruster
↳ 155/105 lbs (70/48 kg)
10Muscle-Up
400 mRun
Coaching Tips
Strategy
- 1Pace yourself during the runs to maintain energy for the thrusters and muscle-ups.
- 2Break the thrusters into manageable sets if needed (e.g., sets of 5) to avoid burnout.
- 3Focus on efficiency for muscle-ups; consider transitioning to a controlled movement if necessary to maintain form.
- 4Utilize dynamic stretches and activation between rounds to keep muscles engaged.
- 5Stay consistent in breathing throughout each movement to manage fatigue efficiently.
Safety Considerations
Technical Focus
Ensure full extension in both the thruster and muscle-up to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 3 min Jog on Rower - 3 min(Focus on a light pace.)
Mobility:
- 10 Shoulder Dislocates(Use a band or stick.)
- 10 Hip Openers(Dynamic movement to loosen hips.)
- 10 Wrist Rolls(Prepare wrists for muscle-ups.)
Activation:
2 rounds- 10 Light Thrusters(Use an empty barbell.)
- 5 Band Assisted Muscle-Ups(Focusing on the movement pattern.)
- 10 Dynamic Lunges(To activate legs for running.)
Scaling Options
Intermediate
Reduce weight and/or modify movements for accessibility.
- 1
thruster
Reduce weight by ~20%.
Weight: 125/85 lbs (/ kg)
- 2
muscle up
Use bands for assistance or perform ring rows.
- 3
run
Reduce distance to 300m.
Scaled
Further reduce weight or movement difficulty while maintaining core elements.
- 1
thruster
Reduce weight by ~40%.
Weight: 95/65 lbs (/ kg)
- 2
muscle up
Perform jumping pull-ups and dips instead.
- 3
run
Reduce distance to 200m.