For TimeMetconBenchmark10:00
Legless
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
27Thruster
↳ 95/65 lbs (43/29 kg)
4Legless Rope Climb
15 ft
21Thruster
↳ 95/65 lbs (43/29 kg)
3Legless Rope Climb
15 ft
15Thruster
↳ 95/65 lbs (43/29 kg)
2Legless Rope Climb
15 ft
9Thruster
↳ 95/65 lbs (43/29 kg)
1Legless Rope Climb
15 ft
Coaching Tips
Strategy
- 1Break up the thrusters into manageable sets, such as sets of 9 or 6 to maintain form while staying efficient.
- 2Focus on smooth transitions between thrusters and rope climbs to keep your heart rate steady.
- 3Use a consistent pace on the rope climbs; avoid rushing to ensure safety and technique.
- 4Keep your core engaged throughout the thruster to stabilize and support your back.
- 5If fatigue sets in, consider short pauses in between thruster sets to recover without losing momentum.
Safety Considerations
Technical Focus
Ensure proper alignment and mechanics during thrusters to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min steady
Mobility Stretches:
- 10-15 Shoulder Dislocates(Using a band or PVC pipe.)
- 10-15 Hip Flexor Stretch(Hold each side for 30 seconds.)
- 10-12 Ankle Circles(Both directions on each ankle.)
Activation Mini-WOD:
2 rounds- 5 Thrusters (Empty Bar)(Focus on form, use an empty barbell.)
- 3 Rope Climbs (Scale with Pull-ups or Towel Rows)(Work on technique for engagement.)
Scaling Options
Intermediate
Reduce thruster weight by approximately 20%.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
legless rope climb
Banded Legless Rope Climbs or use a lower rope.
Scaled
Reduce thruster weight by approximately 40%, and modify rope climbs.
- 1
thruster
Weight: 55/35 lbs (25/16 kg)
- 2
legless rope climb
Ring Rows or Towel Rows for pulling movement.