For TimeMetconBenchmark40:00
Open 17.5
Weightlifting
Gymnastics
Solo
Workout Details
For Time
40:00
10 Rounds for Time:
9Thruster
↳ 95/65 lbs (43/29 kg)
35Double-Under
Original WOD
10 Rounds for Time: 9 Thrusters (95/65 lbs) 35 Double-Unders
Coaching Tips
Strategy
- 1Maintain consistent pacing throughout the rounds to avoid burnout; aim for a steady rhythm especially on the double-unders.
- 2Consider breaking the thrusters into smaller sets if form starts to break down, such as 5-4, to keep the intensity high and technique safe.
- 3Transition quickly between movements to maximize your rest time during the 40-minute time cap.
- 4Micro-rest during double-unders can help maintain rhythm; take a couple of seconds if you find yourself tripping up frequently.
- 5Ensure you have good jump rope technique to minimize the number of trips, which can save time and energy.
Safety Considerations
Technical Focus
Maintain proper alignment during the thruster to avoid shoulder and back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility:
- Wrist Flexor Stretch - 30 sec
- 10 Shoulder Dislocates(Use a broomstick or dowel.)
- Hip Flexor Stretch - 30 sec on each side
Activation:
2 rounds- >5 Thruster (light)(Focus on form with lighter weight.)
- >10 Single-Under Jump Rope(Gradually increase speed.)
Scaling Options
Intermediate
Reduce weight for thruster and perform regular single-unders.
- 1
thruster
Reduce weight
Weight: 75/55 lbs (34/25 kg)
- 2
double under
Single-Under
Scaled
Reduce weight further and modify to single-unders.
- 1
thruster
Reduce weight
Weight: 55/35 lbs (25/16 kg)
- 2
double under
Single-Under