For TimeMetconBenchmark
23 Fallen Heroes
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
23Thruster
↳ 95/65 lbs (43/29 kg)
846 mRow
23Power Snatch
↳ 95/65 lbs (43/29 kg)
903 mRow
23Thruster
↳ 95/65 lbs (43/29 kg)
959 mRow
23Power Snatch
↳ 95/65 lbs (43/29 kg)
1.0 kmRow
23Thruster
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace your rows; try to maintain consistent split times throughout, especially on longer distances.
- 2For the Thruster, focus on a full range of motion and good depth while keeping your core engaged.
- 3Consider breaking the 23 reps of Thruster and Power Snatch into manageable sets (e.g., 11-12 or 10-10-3) to prevent fatigue.
- 4Stay hydrated and breathe regularly—don't hold your breath during lifts, especially under fatigue.
- 5As you transition from the barbell to the rower, take a moment to reset your breathing and posture.
Safety Considerations
Technical Focus
Ensure proper bar path during the Thruster and Power Snatch to avoid shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min easy
Mobility Work:
- 5 each arm Shoulder Stretch - 30 sec
- 5 each leg Hip Flexor Stretch - 30 sec
- 3 each side Wrist Stretch - 30 sec
Activation:
2 rounds- 8-10 Thruster with PVC(Focus on form.)
- 8-10 Power Snatch with Light Bar or PVC(Emphasize jumping and receiving with soft knees.)
Scaling Options
Intermediate
Reduce weight by approximately 20% for all lifts but keep the same distances for rowing.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
power snatch
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce weight by approximately 40% for all lifts and adjust movements as necessary.
- 1
thruster
Weight: 55/35 lbs (25/16 kg)
- 2
power snatch
Weight: 55/35 lbs (25/16 kg)
- 3
row
Reduce distances by 10-15%.
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