For TimeMetconWeightliftingBenchmark
Workaholic
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
3 Rounds of:
21 calRow
15Chest-to-Bar Pull-Up
Directly into, 3 Rounds of:
21Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
15Thruster
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Start strong on the rowing to build momentum; control your breathing as you fatigue.
- 2Aim to break up the Pull-Ups into manageable sets (e.g., sets of 5) rather than going for all 15 unbroken.
- 3For Kettlebell Swings, maintain a strong hip hinge and avoid overextending your back. Focus on powerful hip drive for efficiency.
- 4On Thrusters, keep the core tight and avoid excessive leaning back; stay upright for better efficiency.
- 5Consider a quick transition between movements to maintain your heart rate and keep your flow going.
- 6Stay hydrated and take short breaths to recover during transitions.
Safety Considerations
Technical Focus
Ensure proper form in Pull-Ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Easy pace to warm up)
Mobility Work:
- 10-15 Shoulder Dislocations with Band(Helps prepare shoulders for Pull-Ups.)
- Hip Flexor Stretch - 30 sec each side(Loosen up hips for Thrusters.)
- 10 Ankle Mobility Exercises(Prepares ankles for Squat positions in Thrusters.)
Activation Sets:
2 rounds- 10 Kettlebell Swing (Light)(Light swings to activate posterior chain.)
- 10 Bodyweight Squats(Focus on form to prepare for Thrusters.)
- 5-8 Pull-Ups or Jumping Pull-Ups(Priming for chest-to-bar work.)
Scaling Options
Intermediate
Reduce weights and modify movements to ensure safe execution.
- 1
chest to bar pull up
Banded Pull-Ups
- 2
kettlebell swing
Use lighter kettlebell
Weight: 42/26 lbs (19/12 kg)
- 3
thruster
Reduce weight for thrusters
Weight: 75/45 lbs (34/20 kg)
Scaled
Simplify movements and reduce weights to allow successful completion.
- 1
chest to bar pull up
Ring Rows
- 2
kettlebell swing
Use a very light kettlebell
Weight: 26/18 lbs (12/8 kg)
- 3
thruster
Use a light barbell or dumbbells.
Weight: 45/35 lbs (20/16 kg)