For TimeMetconBenchmark
Mean Dean
18-15-12-9-6-3
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
18-15-12-9-6-3 reps of:
Toes-to-Bar
Thruster
↳ 105/75 lbs (48/34 kg)
Weighted Abmat Sit-Up
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Break down Thuster reps into manageable sets (e.g., 5s or 3s) to maintain form.
- 2Focus on smooth transitions between movements to save time.
- 3Keep a steady and controlled pace throughout the first half, then build intensity towards the end.
- 4Ensure form is prioritized over speed to prevent injury, especially for the Toes-to-Bar and Thruster.
- 5Use a consistent breathing pattern to maintain stamina during weighted sit-ups.
Safety Considerations
Technical Focus
Monitor for lower back rounding during Toes-to-Bar and Thrusters.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Moderate effort on the rower.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec(Focus on opening the hips.)
- 10 Shoulder Dislocates - 2 min(Use a band or PVC.)
- 10 Cat-Cow Stretch - 1 min(Warm up the spine.)
Activation Set:
2 rounds- 10 Air Squats - null(Focus on form, go slow.)
- 8 Dumbbell Thrusters (light weight) - null(Use light dumbbells, focus on the movement pattern.)
- 5 Knees-to-Elbows - null(Engage the core and practice the motion.)
Scaling Options
Intermediate
Reduce Thruster and sit-up weight and modify Toes-to-Bar to knee raises.
- 1
toes to bar
Knee Raises
- 2
thruster
Standard Thruster.
Weight: 85/65 lbs (38.56/29.48 kg)
- 3
weighted abmat sit up
Use a lighter plate.
Weight: 15/10 lbs (6.8/4.54 kg)
Scaled
Further reduce weights and modify movements to ensure participation.
- 1
toes to bar
Leg Raises
- 2
thruster
Standard Thruster.
Weight: 65/45 lbs (29.48/20.41 kg)
- 3
weighted abmat sit up
A lighter plate.
Weight: 10/5 lbs (4.54/2.27 kg)