For TimeMetconBenchmark20:00
Open 14.5
21-18-15-12-9-6-3
Weightlifting
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
21-18-15-12-9-6-3 reps of:
Thruster
↳ 95/65 lbs (43/29 kg)
Bar Facing Burpee
Original WOD
For Time: 21-18-15-12-9-6-3 reps of: Thrusters (95/65 lbs) Bar Facing Burpees
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the workout, especially in the early rounds to avoid burnout in the later rounds.
- 2For the thrusters, consider breaking the reps into smaller sets to maintain technique, especially as fatigue sets in.
- 3Using your legs to drive the bar overhead will help alleviate shoulder fatigue, focus on the full extension at the top of the lift.
- 4Chose a consistent rhythm for the burpees to ensure you don’t slow down; make them seamless by minimizing the time spent on the ground.
- 5Plan transitions carefully; have water or a towel nearby for quick transitions between movements.
Safety Considerations
Technical Focus
Maintain a neutral spine and avoid overly extending the back during the thruster.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Moderate pace to get the heart rate up.)
Mobility:
- 5 per side Hip Flexor Stretch
- 10-15 Shoulder Dislocates(Using a band or PVC pipe.)
- 5 per side Ankle Mobility Stretch
Activation:
2 rounds- 10 Thruster (Empty Barbell)(Focus on form and range of motion.)
- 5 Burpees (Slow Tempo)(Prioritize form over speed.)
Scaling Options
Intermediate
Reduce the weight and adjust movements for consistency.
- 1
thruster
Reduce weight by ~20%.
Weight: 75/55 lbs (34/25 kg)
- 2
bar facing burpee
Perform regular burpees instead of bar facing if needed.
Scaled
Lower weight, modify movements efficiently for success.
- 1
thruster
Reduce weight by ~40%.
Weight: 60/45 lbs (27/20 kg)
- 2
bar facing burpee
Modify to step-back burpees for a lower-impact option.