For TimeMetconBenchmark22:00
Omar
10-15, 20-25, 30-35
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
For Time
22:00
- 1Thruster10 reps
95/65 lbs (43/29 kg)
- 2Bar-Facing Burpee15 reps
- 3Thruster20 reps
95/65 lbs (43/29 kg)
- 4Bar-Facing Burpee25 reps
- 5Thruster30 reps
95/65 lbs (43/29 kg)
- 6Bar-Facing Burpee35 reps
Note: None
Coaching Tips
Strategy
- 1Focus on breathing during the burpees to maintain energy.
- 2Break thrusters into smaller sets if reaching fatigue.
Safety Considerations
Technical Focus
Watch for hip extension at the top of the thruster.
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 weights slightly and possibly modify burpees to step-ups for fatigue management.
- 1
thruster
Lower the weight slightly.
Weight: 75/55 lbs (34/25 kg)
- 2
bar facing burpee
Modify burpees to standard burpees.
Scaled
Lower weights and modify movements for beginners.
- 1
thruster
Empty barbell.
Weight: 45/35 lbs (20/16 kg)
- 2
bar facing burpee
Modify burpees to step-back burpees.