For TimeMetconBenchmark
Dutch vs. Speal
Descending ladder
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
Descending ladder of:
Thruster
↳ 135/95 lbs (61/43 kg)
Double-Under
Reps:
10, 8, 6, 4, 2 Thrusters
50, 40, 30, 20, 10 Double-Unders
Coaching Tips
Strategy
- 1Maintain a steady breathing pattern during Double-Unders to prevent fatigue.
- 2Use a strong drive from the legs during Thrusters to keep the weight moving efficiently.
- 3Try to keep the Thruster reps unbroken when possible, or limit rest to just a few seconds between sets.
- 4Plan your transitions to save energy; minimize downtime between movements, especially after the last rep of each set.
- 5If you're struggling with Double-Unders, consider performing Single-Unders or work on your technique before the workout.
Safety Considerations
Technical Focus
Watch for excessive forward lean during the Thruster.
Recommended Warm-Up
General Warm-Up:
- 200 meters Row
Mobility:
- 10 Shoulder Stretch(Hold each stretch for a few seconds.)
- 10 Hip Flexor Stretch(Engage glutes as you stretch.)
- 10 Ankle Stretch(Rock back and forth on the ankle.)
Activation:
2 rounds- 5-10 Light Thrusters(Use an empty barbell or light weight.)
- 20-30 Single-Unders(Focus on form and quick turns.)
Scaling Options
Intermediate
Reduce weight and reps slightly for more manageable sets.
- 1
thruster
Reduce weight on Thrusters.
Weight: 110/70 lbs (50/32 kg)
- 2
double under
Perform Single-Unders instead.
Scaled
Reduce weight significantly and modify the movement where necessary.
- 1
thruster
Use lighter weight Thrusters.
Weight: 80/55 lbs (36/25 kg)
- 2
double under
Perform Single-Unders.