For TimeMetconBenchmark
Leger
Monostructural
Weightlifting
Gymnastics
Team of 3
Workout Details
For Time
For Time (in a team of 6):
400 mRun
21Thruster
↳ 70/50 lbs (32/23 kg)
30Pull-Up
800 mRun
30Pull-Up
21Thruster
↳ 70/50 lbs (32/23 kg)
400 mRun
Coaching Tips
Strategy
- 1Pace the runs to maintain energy for the pulling and thruster segments. Consider breaking up the Pull-Ups into small sets to avoid muscular fatigue.
- 2During the thruster reps, focus on driving through your heels and keeping a stable core. Ensure full extension overhead.
- 3Use the team dynamic to synchronize runs—this can boost morale and create a push at the end of each run segment.
Safety Considerations
Technical Focus
Ensure proper squat depth and bar path on thrusters to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 400m Jog(Easy pace to elevate heart rate.)
Mobility:
- 5 Overhead Stretch - 30 sec(Open up shoulders for thrusters.)
- 5 Squat to Stand - 30 sec(Loosen up the hips and lower back.)
- 5 Shoulder Dislocates with Band - 30 sec(Focus on shoulder range of motion.)
Activation:
2 rounds- 10 Air Squats(Focus on form in preparation for thrusters.)
- 5 Pull-Up Negative Drops(Practice lowering to strengthen lats for Pull-Ups.)
- 5 Thruster with PVC Pipe(Emphasize coordination and technique.)
Scaling Options
Intermediate
Reduce thruster weight and pull-up reps
- 1
thruster
Weight: 55/35 lbs (25/15 kg)
- 2
pull up
Banded Pull-Ups
Scaled
Further reduce weight for thrusters and utilize ring rows
- 1
thruster
Weight: 45/25 lbs (20/10 kg)
- 2
pull up
Ring Rows