For TimeMetconBenchmark10:00
Redemption
3-2-1 / 21-15-9
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10:00
For Time:
3-2-1 Pegboard Ascents
Thruster
↳ 135/85 lbs (61/39 kg)
Time Cap: 10 minutes
Coaching Tips
Strategy
- 1For the ladder format, maintain a steady pace on the Pegboard Ascents; do not rush to avoid fatigue.
- 2For the Thrusters, aim to break up the repetitions strategically to avoid early burnout; consider 11-10 for 21s, 8-7 for 15s, and 5-4 for 9s.
- 3Focus on smooth and controlled breathing during transitions between movements.
- 4Keep the barbell close to your body during the Thruster to facilitate a more efficient movement.
- 5Use your legs to drive the bar overhead rather than relying solely on your shoulders.
Safety Considerations
Technical Focus
Ensure proper technique on Pegboard Ascents to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500m-1000m Row or Bike(Choose an ergometer that simulates effort similar to Thrusters.)
Mobility:
- 10 Shoulder Dislocates(Using a PVC pipe or resistance band to open up shoulders.)
- 30 secs Squat Holds(Focus on depth and posture during holds.)
- 30 secs each side Wrist Flexor Stretches(Prepare wrists for the Thruster movement.)
Movement Prep:
2 rounds- 5-10 Light Thrusters(Use an empty barbell or light weight.)
- 2-3 ascents Pegboard Practice Climbs(Focus on grip and shoulder engagement.)
Scaling Options
Intermediate
Reduce weight and modify movements for intermediate athletes.
- 1
thruster
Weight: 105/65 lbs (48/30 kg)
- 2
pegboard ascent
Banded Pull-ups or Ring Rows
Scaled
Further reductions in weight and movement modifications for new athletes.
- 1
thruster
Goblet Squats
Weight: 80/55 lbs (36/25 kg)
- 2
pegboard ascent
Assisted Climbs or Legless Climbing Practice