For TimeMetconBenchmark20:00
Open 19.5
33-27-21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
33-27-21-15-9 reps of:
Thruster
↳ 95/65 lbs (43/29 kg)
Chest-to-Bar Pull-Up
Original WOD
For Time: 33-27-21-15-9 reps of: Thrusters (95/65 lbs) Chest-to-Bar Pull-Ups
Coaching Tips
Strategy
- 1Break the thrusters into smaller sets if you're feeling fatigued, especially in the latter rounds to maintain form.
- 2Aim to keep the chest-to-bar pull-ups unbroken or minimize rest. Use a kipping technique to assist with momentum.
- 3Focus on your breathing, especially during transitions between movements, to maintain a steady output.
- 4Place the barbell in a position where you can easily access it between sets of pull-ups to reduce transition time.
- 5Keep your core engaged during thrusters to stabilize your midline.
Safety Considerations
Technical Focus
Ensure full extension of the arms at the top of each pull-up to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Focus on a smooth, steady pace to warm up.)
Mobility Work:
- 10 per side Hip Flexor Stretch(Hold each stretch for at least 15 seconds.)
- 10-15 Shoulder Dislocates(Use a band or PVC pipe for stretch.)
- 10 per side Ankle Mobility Drill(Focus on moving through a full range of motion.)
Activation Sets:
2 rounds- 5-10 Light Thrusters(Use 50% of your intended working weight.)
- 5-10 Pull-Ups(Focus on form and full range of motion.)
Scaling Options
Intermediate
Reduce the weight for thrusters and adjust the pull-up variation.
- 1
thruster
Reduced weight for thrusters.
Weight: 75/55 lbs (34/25 kg)
- 2
chest to bar pull up
Kipping Pull-Ups or Banded Pull-Ups.
Scaled
Further reduce thruster weight and use assistance for pull-ups.
- 1
thruster
Significantly reduced weight for thrusters.
Weight: 55/35 lbs (25/16 kg)
- 2
chest to bar pull up
Assisted Pull-Ups or Ring Rows.