For TimeMetconBenchmark
Coe
10 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10 Rounds For Time:
10Thruster
↳ 95/65 lbs (43/29 kg)
10Ring Push-Up
Coaching Tips
Strategy
- 1Pace yourself through the rounds; don’t go out too fast in the first few.
- 2Break the thrusters into sets if needed, especially as fatigue sets in (e.g., 5+5).
- 3Transition quickly between movements to maintain heart rate but ensure safety in setup, especially with the rings.
- 4Focus on maintaining body alignment in the ring push-ups to prevent shoulder strains; engage the core.
- 5Keep elbows close to the body during ring push-ups to maximize the effectiveness and control.
Safety Considerations
Technical Focus
Ensure proper elbow positioning and hip extension during the thruster to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 5 min Row or Bike (moderate pace) - 5 mins
Mobility:
- 5 per arm Banded Shoulder Stretch - 30 sec
- 5 per side Hip Flexor Stretch - 30 sec
- 5 per side Thoracic Spine Rotations - 30 sec
Light Activation Set:
2 rounds- 3 3 Thrusters (empty bar)
- 5 5 Ring Push-Ups (assisted if needed)
Scaling Options
Intermediate
Reduce weight by 20% and perform ring push-ups on a lower surface.
- 1
thruster
Reduce weight by 20%.
Weight: 75/50 lbs (34/23 kg)
- 2
ring push up
Perform push-ups on a bench or box if needed.
Scaled
Reduce weight by 40% and modify movements for accessibility.
- 1
thruster
Reduce weight by 40%.
Weight: 55/35 lbs (25/16 kg)
- 2
ring push up
Perform push-ups on the floor or on an incline.