For TimeMetconBenchmark45:00
Nicolas
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
45:00
Cash In
- 1Run3.2 km2.0 miles
4 rounds
- 1Rope Climb3 reps
- 2Thruster18 reps
95/65 lbs (43/29 kg)
- 3Bar Facing Burpee12 reps
Cash Out
- 1Run3.2 km2.0 miles
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace the runs to avoid fatigue on the first and last sections of the workout.
- 2Focus on technique for rope climbs to ensure safety and efficiency during the workout.
- 3Keep thrusters unbroken if possible but be prepared to break them into smaller sets if needed.
Safety Considerations
Technical Focus
Ensure rope climbs are performed with proper technique
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
Weight set at 75 lbs for males and 55 lbs for females, reduce rope climbs to 2.
- 1
rope climb
Reduce to 2 Rope Climbs
- 2
thruster
Intermediate Weight
Weight: 75/55 lbs (34/25 kg)
- 3
burpee
No changes
Scaled
Set Thrusters to 45/35 lbs and rope climbs can be substituted with 2 Ring Rows.
- 1
rope climb
2 Ring Rows instead of Rope Climbs
- 2
thruster
Scaled Weight
Weight: 45/35 lbs (20/16 kg)
- 3
burpee
No changes