For TimeMetconBenchmark
Andy
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
25Thruster
↳ 115/85 lbs (52/39 kg)
50Box Jump
75Deadlift
↳ 115/85 lbs (52/39 kg)
2.4 kmRun
↳ 1.5 miles
75Deadlift
↳ 115/85 lbs (52/39 kg)
50Box Jump
25Thruster
↳ 115/85 lbs (52/39 kg)
Wear a Weight Vest (20/14 lbs)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace yourself on the run; maintain a steady heart rate rather than sprinting.
- 2Break the Deadlifts into small sets (e.g. 10-15 reps) to avoid fatigue and form breakdown.
- 3Keep the Box Jumps consistent; consider stepping down for efficiency if fatigue sets in.
- 4For Thrusters, ensure you maintain an upright torso and engage your core to protect your back through the movement.
- 5Use the weight vest wisely; it will add fatigue, so consider removing it for the run if your form is compromised.
Safety Considerations
Technical Focus
Maintain a neutral spine during Deadlifts and Thrusters.
Recommended Warm-Up
General Warm-Up:
- 2 min Dynamic Stretching - 2 min(Focus on leg swings and arm circles.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 10
- 10 Air Squats - 10
Activation:
2 rounds- 5 Thruster (Empty Bar) - 1 min
- 5 Box Jump (small height) - 1 min
- 5 Deadlift (empty bar) - 1 min
Scaling Options
Intermediate
Reduce weight for Thrusters and Deadlifts by 20%.
- 1
thruster
Weight: 92/68 lbs (41.73/30.84 kg)
- 2
deadlift
Weight: 92/68 lbs (41.73/30.84 kg)
- 3
box jump
Lower the box height by 2 inches.
- 4
run
Scaled
Reduce weight for Thrusters and Deadlifts by 40%.
- 1
thruster
Weight: 69/51 lbs (31.31/23.13 kg)
- 2
deadlift
Weight: 69/51 lbs (31.31/23.13 kg)
- 3
box jump
Box Step-ups instead of jumps.
- 4
run
Reduce distance to 1 mile.