For TimeMetconBenchmark
Regionals Rehab
4 Rounds
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
4 Rounds for Time:
10Dumbbell Thruster
↳ 35/15 lbs (16/7 kg)
20Dumbbell Lunge
↳ 35/15 lbs (16/7 kg)
30Sit-Up
40 calAssault Air Bike
Coaching Tips
Strategy
- 1Break up the Dumbbell Thrusters into sets of 5 if needed to maintain form throughout.
- 2Focus on maintaining a steady and controlled pace on the Dumbbell Lunges to prevent burnout.
- 3Keep your core engaged during Sit-Ups to improve efficiency and reduce strain on the back.
- 4For the Assault Bike, find a pace that allows you to maintain consistency across all rounds without blowing out early.
Safety Considerations
Technical Focus
Ensure proper squat depth and overhead position on thrusters.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike - 2 min
Mobility Work:
- 5-10 Shoulder Stretch(Focus on loosening shoulders.)
- 5-10 Hip Flexor Stretch(Stretch both sides.)
- 5-10 Ankle Mobilizations(Dynamic range of motion.)
Activation:
2 rounds- 5 Dumbbell Thruster (Light)(Use light weights.)
- 5 each leg Dumbbell Lunge (Light)(Use light weights.)
- 10 Sit-Up (Bodyweight)
Scaling Options
Intermediate
Reduce weights to 25 lbs for males and 10 lbs for females.
- 1
dumbbell thruster
Reduced weight.
Weight: 25/10 lbs (11/4.5 kg)
- 2
dumbbell lunge
Reduced weight.
Weight: 25/10 lbs (11/4.5 kg)
Scaled
Reduce weights to 15 lbs for males and 5 lbs for females, modify movements as needed.
- 1
dumbbell thruster
Reduced weight.
Weight: 15/5 lbs (6.5/2.3 kg)
- 2
dumbbell lunge
Reduced weight.
Weight: 15/5 lbs (6.5/2.3 kg)
- 3
sit up
Perform Sit-Ups with knees bent.