OtherMetconWeightliftingBenchmark20:00
Open 23.2
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
Other
20:00
On a 20-minute clock:
"23.2 A"
AMRAP in 15 minutes:
5 Burpee Pull-Ups
10 Shuttle Runs (25 ft out, 25 ft back)
*Add 5 Burpee Pull-Ups after each round
Directly into:
"23.2 B"
5 minutes to establish:
1 rep max Thruster
Original WOD
On a 20-minute clock: "23.2 A" AMRAP in 15 minutes: 5 Burpee Pull-Ups 10 Shuttle Runs (25 ft out, 25 ft back) *Add 5 Burpee Pull-Ups after each round Directly into: "23.2 B" 5 minutes to establish: 1 rep max Thruster
Coaching Tips
Strategy
- 1Aim for a steady pace in the first few rounds of Burpee Pull-Ups to conserve energy for the AMRAP.
- 2Use a consistent race pace for the shuttle runs to ensure quick and efficient transitions between movements.
- 3Consider breaking the Burpee Pull-Ups into smaller sets (e.g., 3 + 2) to maintain form as fatigue sets in.
- 4Focus on landing softly on the shuttle runs to reduce impact and improve recovery time between efforts.
- 5Ensure to warm up properly before transitioning to the heavy Thruster for 1RM testing.
Safety Considerations
Technical Focus
Ensure proper form during the burpee to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Jog or Light Row - 2 min easy(Gradually increase heart rate.)
Mobility Work:
- 10 Shoulder Dislocates
- 10 (each side) Hip Openers
- 10 Cat-Cow Stretches
Activation:
2 rounds- 3 Burpee Pull-Ups(Focus on form.)
- 5 Shuttle Runs (25 ft out, 25 ft back)(Gradually increase speed.)
Scaling Options
Intermediate
Reduce the number of Burpee Pull-Ups and Shuttle Runs while maintaining the same weight for Thrusters.
- 1
burpee pull up
Reduce to 3 Burpee Pull-Ups
- 2
shuttle run
Reduce to 5 Shuttle Runs (25 ft out, 25 ft back)
Scaled
Significantly reduce volume of high-skill movements and identical weight for Thrusters.
- 1
burpee pull up
Banded Burpee Pull-Ups or Box Burpees
- 2
shuttle run
Reduce to 5 Shuttle Runs (15 ft out, 15 ft back)