For TimeMetconBenchmark20:00
Open 16.5
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
- 1Break the thrusters into manageable sets to maintain form and avoid fatigue.
- 2Use a consistent pace for bar facing burpees; find a rhythm that you can maintain throughout the WOD.
- 3Transition quickly between movements to keep heart rate elevated, but not at the expense of form.
- 4Consider the order of rep schemes; you may want to regroup during the lower rep counts to avoid burnout for the higher reps later.
- 5Maintaining proper breathing and a steady heart rate will help sustain longer sets.
Safety Considerations
Technical Focus
Ensure proper breathing and hip extension during thruster.
Recommended Warm-Up
General Warm-Up:
- 500m/2 min Row or Bike - 2 min(Maintain a relaxed pace.)
Mobility Work:
- 5 each side Standing Overhead Reach - 30 sec(Focus on shoulder mobility.)
- 5 each side Hip Flexor Stretch - 30 sec(Stretch hip flexors for thrusters.)
- 5 each side Wrists Stretch - 30 sec(Important for front rack position.)
Activation Set:
2 rounds- 5 Thruster (Light Weight)(Focus on form.)
- 5 Burpees(Practice jumping over the bar.)
Scaling Options
Intermediate
Reduce weight by 20%
- 1
thruster
Use lighter barbell weight.
Weight: 76/52 lbs (34.5/23.6 kg)
- 2
bar facing burpee
Decrease jump height, or step over bar.
Scaled
Reduce weight by 40%
- 1
thruster
Use lightweight or training bar.
Weight: 57/39 lbs (25.9/17.7 kg)
- 2
bar facing burpee
Perform standard burpees rather than bar facing burpees.