For TimeHybridBenchmark
True Grit
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
2000 mRow
At 1-minute mark:
Thruster
↳ 95/65 lbs (43/29 kg)
Perform until failure, add one rep per minute
Coaching Tips
Strategy
- 1Pace yourself on the row to avoid fatigue during the thrusters. Aim for a consistent stroke rate throughout the 2000 meters.
- 2Keep a firm grip on the row handle, but not overly tight; your upper body should remain relaxed while rowing.
- 3During the 'Death by Thrusters,' be mindful of your breathing; find a rhythm rather than going all out immediately.
- 4Focus on maintaining good form for each thruster; use your legs to drive up the weight efficiently and avoid leaning too far forward or backward.
- 5Micro-rest where necessary during the thrusters to ensure you can sustain your performance as you add reps each minute.
Safety Considerations
Technical Focus
Ensure proper form during the thruster to avoid strain, especially in the lower back and shoulders.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Row at a moderate pace.)
Mobility Work:
- 5-10 Squat Stretch(Focus on opening hips.)
- 5-10 Shoulder Dislocates(Use a band or light barbell to stretch shoulders.)
- 5-10 Spinal Rotations(Warm up the spine and engage core.)
Activation:
2 rounds- 5-10 Thruster (Light)(Use an empty barbell or light weight.)
- 5-10 Burpees(Get the heart rate up.)
Scaling Options
Intermediate
Reduce weights and/or modify movement intensity.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
row
Reduce row distance to 1500 meters.
Scaled
Adjust movement complexity and weight significantly.
- 1
thruster
Use dumbbells instead of a barbell.
Weight: 45/35 lbs (20/16 kg)
- 2
row
Reduce row distance to 1000 meters.