For TimeMetconBenchmark
Running Jackie
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
800 mRun
50Thruster
↳ 45/35 lbs (20/16 kg)
30Pull-Up
Coaching Tips
Strategy
- 1Pace yourself on the run; start steady and aim to maintain a consistent speed throughout.
- 2When transitioning to thrusters, try to manage your breathing; do not rush but keep an even tempo.
- 3Use a grip on the pull-ups that feels comfortable, and consider kipping to make the movement more efficient.
- 4Break the thrusters into manageable sets (e.g., 10s or 15s) to avoid muscle fatigue early on, especially if the weight feels heavy.
- 5Keep transitions minimal between movements to maintain your heart rate up.
Safety Considerations
Technical Focus
Ensure proper form during the thruster to prevent shoulder or lower back injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Easy Run - 2 min(Focus on maintaining a steady pace.)
Mobility:
- 10 Shoulder Dislocates - null(Using a band or PVC pipe for shoulder mobility.)
- 10 per leg Leg Swings - null(For hip mobility.)
- 30 sec per side Hip Flexor Stretch - null(To loosen up the hip flexors.)
Activation:
2 rounds- 10 Thrusters with PVC Pipe - null(Focusing on form.)
- 5-10 Pull-Ups (or Banded Pull-Ups) - null(To warm up the upper body.)
- 1 min Run (Fast Pace) - null(To raise the heart rate.)
Scaling Options
Intermediate
Reduce the thruster weight by approximately 20% and modify pull-ups if needed.
- 1
thruster
Weight: 35/25 lbs (16/11 kg)
- 2
pull up
Use Banded Pull-Ups.
Scaled
Reduce the thruster weight by approximately 40% and choose a suitable version for pull-ups.
- 1
thruster
Weight: 25/15 lbs (11/7 kg)
- 2
pull up
Use Ring Rows.