For TimeMetconBenchmark20:00
Open 15.5
27-21-15-9
Monostructural
Weightlifting
Solo
Workout Details
For Time
20:00
For Time:
27-21-15-9 reps of:
Row
Thruster
↳ 95/65 lbs (43/29 kg)
Original WOD
For Time: 27-21-15-9 reps of: Row (calories) Thrusters (95/65 lbs)
Coaching Tips
Strategy
- 1Break up thruster sets early if form starts to falter. Use a strategy such as 7-7-7 for the 27s, then 5s for 21s, and so on, to manage effort.
- 2Focus on maintaining a consistent pace on the rower. Aim for a sustainable calorie burn rate rather than going all out initially.
- 3Use short, controlled rest periods between movements to stay consistent.
- 4Keep a strong core and effective breathing pattern during thrusters to maintain stability and power generation.
Safety Considerations
Technical Focus
Watch for excessive leaning forward during the thruster, which can lead to poor mechanics and potential injury.
Recommended Warm-Up
General Warm-Up:
- 200 meters Rowing (easy pace) - 2 min(Focus on smooth, steady strokes.)
Mobility:
- 5 per side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocations (PVC or light bar) - 1 min
- 10 Air Squats(Focus on full depth and form.)
Activation:
2 rounds- 5 Thruster (empty bar) - 30 sec(Focus on form and technique.)
- 150 meters Rowing (moderate pace)(Increase intensity gradually.)
Scaling Options
Intermediate
Reduce thruster weight and calorie target on the rower.
- 1
thruster
Reduce weight for Thrusters
Weight: 75/55 lbs (34/25 kg)
- 2
row
Reduce calories by 10% on Row.
Scaled
Further reduce thruster weight and calories for a manageable workout.
- 1
thruster
Use a light bar or dumbbells
Weight: 45/35 lbs (20/16 kg)
- 2
row
Reduce calories by 25% on Row.