For TimeMetconBenchmark12:00
Jackie
Monostructural
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
12:00
- 1Row1 km
- 2Thruster50 reps
45/35 lbs (20/16 kg)
- 3Pull-Up30 reps
Coaching Tips
Strategy
- 1Focus on strong technique for Thrusters to avoid fatigue.
- 2Break Pull-Ups into sets if necessary to avoid burnout.
- 3Maintain a steady pace on the Row, aiming to keep a consistent stroke rate.
Safety Considerations
Technical Focus
Monitor pull-up technique to prevent kipping overuse.
Recommended Warm-Up
General Cardio
- null Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
Activation
2 rounds- 10 Air Squat
- 5 Inchworm
Scaling Options
Intermediate
Lighter bar weight and reduced reps if needed.
- 1
thruster
35/25 lbs Thruster
Weight: 35/25 lbs (16/11 kg)
- 2
pull up
Banded Pull-Ups
Scaled
Even lighter bar weight or use an empty bar; ring rows for pull-ups.
- 1
thruster
25/15 lbs Thruster
Weight: 25/15 lbs (11/7 kg)
- 2
pull up
Ring Rows