For TimeMetconBenchmark
Sneak Attack
10 Rounds
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
10 Rounds for Time
10Thruster
↳ 95/65 lbs (43/29 kg)
10Bar Over Burpee
10 calAssault Air Bike
Coaching Tips
Strategy
- 1Pace yourself across the 10 rounds; don't go out too fast.
- 2Try to keep the thrusters unbroken; if needed, break them into two sets with a short rest in between.
- 3Focus on efficient transitions between movements to save time; have your bike ready.
- 4Keep your movements controlled, especially during burpees to prevent injury.
- 5On the Assault Air Bike, maintain a consistent cadence to avoid burning out early.
Safety Considerations
Technical Focus
Ensure proper technique of the thruster to avoid back strain.
Recommended Warm-Up
General Cardio Warm-Up:
- 2 min easy Air Bike - 2 min
Mobility Focus:
- Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocates
- Squat Hold - 1 min
Activation Mini-WOD:
2 rounds- 5 Light Thrusters(Use an empty barbell or light weight.)
- 5 Burpees
- 20 seconds on Assault Bike - 20 sec(Keep a moderate pace.)
Scaling Options
Intermediate
Reduce weights for thrusters by ~20%.
- 1
thruster
Reduce weight by ~20%.
Weight: 75/55 lbs (34/25 kg)
- 2
bar over burpee
Keep the same movement.
- 3
assault air bike
Keep the same movement.
Scaled
Reduce weights for thrusters and modify burpees if necessary.
- 1
thruster
Reduce weight by ~40%.
Weight: 55/35 lbs (25/16 kg)
- 2
bar over burpee
Modify to step back burpees only.
- 3
assault air bike
Keep the same movement.