For TimeMetconBenchmark
23 Fallen Heroes
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
23Thrusters
↳ 95/65 lbs (43/29 kg)
846 mRow
23Power Snatches
↳ 95/65 lbs (43/29 kg)
903 mRow
23Thrusters
↳ 95/65 lbs (43/29 kg)
959 mRow
23Power Snatches
↳ 95/65 lbs (43/29 kg)
1028 mRow
23Thrusters
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Break thruster sets into manageable chunks (e.g., 10-10-3), especially as fatigue builds.
- 2Maintain a steady pace on the rower; use recovery during rowing to prepare for the next lifting movement.
- 3Focus on a strong hip extension during power snatches to help with bar height and form.
- 4Stay consistent with form on all movements to avoid injury, especially as fatigue sets in.
Safety Considerations
Technical Focus
Ensure proper bar path and squat depth on thrusters.
Recommended Warm-Up
General Warm-Up:
- 5 min easy rowing Row - 5 min
Mobility:
- Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocates
- Overhead Stretch - 30 sec
Activation:
3 rounds- 5-10 Thrusters (light barbell)
- 5-10 Power Snatches (light barbell)
Scaling Options
Intermediate
Reduce weight by approximately 20% and/or adjust rowing distances to a manageable amount.
- 1
thrusters
Weight: 75/55 lbs (34/25 kg)
- 2
power snatches
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce weight by approximately 40% and adjust rowing distances to a manageable amount.
- 1
thrusters
Weight: 55/35 lbs (25/16 kg)
- 2
power snatches
Weight: 55/35 lbs (25/16 kg)
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