For TimeMetconBenchmark
L1 Benchmark
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
15Thruster
↳ 95/65 lbs (43/29 kg)
12Burpee
Coaching Tips
Strategy
- 1Break the thrusters into manageable sets if needed to maintain good form, such as 8-7 or 10-5.
- 2Focus on a steady pace for the burpees; don’t rush and risk form breakdown.
- 3Transition quickly between movements, keeping your heart rate up but avoiding complete exhaustion.
- 4Use a breath strategy; inhale during the recovery and exhale during exertion to help manage fatigue.
- 5Consider pacing early in round one to sustain energy for rounds two and three.
Safety Considerations
Technical Focus
Ensure proper form during the thruster to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 3 min easy(Focus on getting the heart rate up.)
Mobility Work:
- 5 each side Hip Flexor Stretch(Hold for 30 seconds.)
- 10 Shoulder Dislocates(Use a band or PVC.)
- 5 Overhead Squat Stretch(Focus on squat depth and grip.)
Activation Set:
2 rounds- 5 Thruster (Empty Barbell)(Focus on mechanics.)
- 5 Burpees(Maintain a steady pace.)
Scaling Options
Intermediate
Reduce thruster weight to ~75/55 lbs.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
burpee
Scaled
Reduce thruster weight to ~55/35 lbs and modify burpees to incline burpees if needed.
- 1
thruster
Weight: 55/35 lbs (25/16 kg)
- 2
burpee
Incline Burpees