For TimeMetconBenchmark
Painstorm XXV
Weightlifting
Solo
Workout Details
For Time
For Time:
500Thruster
↳ 45/35 lbs (20/16 kg)
Coaching Tips
Strategy
- 1Break the 500 reps into manageable sets to prevent burnout. Consider something like 10 sets of 50.
- 2Focus on maintaining proper form on each rep to prevent injury, especially as fatigue sets in.
- 3Use the first few sets to establish a rhythm, then gradually increase intensity if feeling good.
- 4Stay disciplined with rest periods; better to pause for a moment than to compromise form.
- 5Keep your grip relaxed on the barbell to avoid premature fatigue in the shoulders.
Safety Considerations
Technical Focus
Watch for improper squat depth and back positioning.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 1 min each side
- 10-15 Shoulder Dislocates
- 5-10 Squat to Stand(Hold the bottom position for a few breaths.)
Activation Sets:
2 rounds- 10 Thruster with PVC(Focus on form and full range of motion.)
- 10 Air Squats(Ensure proper depth and position.)
Scaling Options
Intermediate
Reduce weight and adjust rep target.
- 1
thruster
Reduce total reps to 400.
Weight: 35/25 lbs (16/11 kg)
Scaled
Use lighter weight and fewer reps.
- 1
thruster
Reduce total reps to 300.
Weight: 27.5/20 lbs (12/9 kg)