For TimeMetconBenchmark30:00

Wood

5 Rounds

Monostructural

Gymnastics

Weightlifting

Solo

Target Effort:

RPE 8/10

Workout Details

For Time

30:00

5 rounds

1
Run400 m
2
Burpee Box Jump10 reps
24/20 in
3
Sumo-Deadlift High-Pull10 reps
95/65 lbs (43/29 kg)
4
Thruster10 reps
95/65 lbs (43/29 kg)
5
Rest1 seconds
1 minute Rest

Note: Complete all movements in sequence for each round.

Coaching Tips

Strategy

1Maintain a steady pace on the runs to avoid burnout.
2Focus on efficiency and form during burpee box jumps.
3Keep your elbows high during sumo-deadlift high-pulls.
4Keep your feet shoulder-width apart and drive through your heels on thrusters.

Safety Considerations

Technical Focus

Watch for form on thrusters and high-pulls; keep core engaged.

Recommended Warm-Up

General Cardio

Row - 3 min(easy pace)

Mobility

30s each side Hip Flexor Stretch
10 Shoulder Pass-Throughs
10 each direction Wrist Circles

Activation

2 rounds

10 Good Morning
5 Inchworm
10 Air Squat

Scaling Options

Intermediate

Moderate adjustments on weight

1
thruster
Use lighter weight for intermediate.
Weight: 75/55 lbs (34/25 kg)
2
sumo deadlift high pull
Use lighter weight for intermediate.
Weight: 75/55 lbs (34/25 kg)

Scaled

Adjust movements for beginners

1
thruster
Use barbell only.
Weight: 45/35 lbs (20/16 kg)
2
sumo deadlift high pull
Use barbell only.
Weight: 45/35 lbs (20/16 kg)

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