For TimeMetconGymnasticsBenchmark25:00
ODA 7313
Monostructural
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
25:00
7 rounds
- 1Jog300 m
- 2Single-Arm Dumbbell Thruster10 reps
30/20 lbs (14/9 kg)
Left Arm
- 3Single-Arm Dumbbell Thruster10 reps
30/20 lbs (14/9 kg)
Right Arm
- 4Strict Pull-Up7 reps
3 minute Rest after each round.
Note: Wear a Weight Vest (14/10 lb)
Coaching Tips
Strategy
- 1Maintain a steady pace on the jog; focus on breathing.
- 2Use the weight vest for added difficulty but ensure it doesn't compromise form on thrusters and pull-ups.
- 3Take full advantage of the 3-minute rest to recover before the next round.
Safety Considerations
Technical Focus
Focus on maintaining proper form during Dumbbell Thrusters and Pull-Ups.
Recommended Warm-Up
General Cardio
- 3 min Jog - 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 Dumbbell weight to 25/15 lbs and do 5 Pull-Ups
- 1
thruster
Use lighter weights for dumbbell thrusters.
Weight: 25/15 lbs (11/7 kg)
- 2
pull up
Banded pull-ups or jumping pull-ups.
Scaled
Use lighter dumbbell weights (20/10 lb) and perform Band-Assisted Pull-Ups
- 1
thruster
Use lighter weights for dumbbell thrusters.
Weight: 20/10 lbs (9/5 kg)
- 2
pull up
Band-Assisted Pull-Ups.