For TimeMetconBenchmark20:00
Mobley
4 Rounds
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
20:00
4 rounds
- 1Thruster5 reps
95/65 lbs (43/29 kg)
- 2Alternating Lunge28 reps
- 3Thruster5 reps
95/65 lbs (43/29 kg)
- 4Hand Release Push-Up31 reps
Coaching Tips
Strategy
- 1Focus on maintaining pace throughout the rounds.
- 2Break up push-ups if needed to maintain form.
- 3Use weight that allows for unbroken sets of thrusters.
Safety Considerations
Technical Focus
Monitor Thruster form closely
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce reps for lunges and push-ups slightly to maintain intensity.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
alternating lunge
Reduce reps to 20.
- 3
hand release push up
Reduce reps to 24.
Scaled
Lighten loads and decrease reps for various movements.
- 1
thruster
Bar only.
Weight: 45/35 lbs (20/16 kg)
- 2
alternating lunge
Reduce reps to 15.
- 3
hand release push up
Perform push-ups on knees.