For TimeMetconBenchmark11:00
Jackie Pro
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
11:00
For Time:
1000 mRow
50Thruster
↳ 95/65 lbs (43/29 kg)
30Bar Muscle-Up
Time Cap: 10/11 minutes
*The 1,000-m Row must be completed in under 3:40 for women and under 3:15 for men.
Coaching Tips
Strategy
- 1Pace the 1,000m row to not burn out; aim for a consistent rhythm rather than sprinting all out.
- 2For the thrusters, consider doing them in sets of 10-15 to avoid muscle fatigue, especially if you're feeling the burn from the row.
- 3Transition quickly between movements to maximize time; have your barbell and pull-up bar set up close together.
- 4Focus on controlled descent and explosive ascent during thrusters; core engagement is key to maintain form.
- 5Break down muscle-ups into manageable sets, if needed, by using a banded pull-up or focusing on strict pull-ups and dips.
Safety Considerations
Technical Focus
Ensure proper hip extension on thrusters and muscle-ups to reduce injury risk.
Recommended Warm-Up
General Warm-Up:
- 2 min Row - 2 min easy
Mobility Warm-Up:
- 5-10 Shoulder Stretch(Focus on shoulders and triceps.)
- 5-10 Hip Flexor Stretch(Open up the hips for thrusters.)
- 5-10 Wrist Mobility(Ensure wrists are ready for muscle-ups.)
Activation Set:
2 rounds- 5 Light Thruster(Use an empty barbell for activation.)
- 5 Pull-Up(Focus on engagement for muscle-ups.)
Scaling Options
Intermediate
Reduce thruster weight and bar muscle-ups
- 1
thruster
Reduce weight on the barbell.
Weight: 75/55 lbs (34/25 kg)
- 2
bar muscle up
Perform pull-ups followed by dips.
Scaled
Use bodyweight alternatives for muscle-ups and lighter thruster weights
- 1
thruster
Use lighter weight on the barbell.
Weight: 55/35 lbs (25/16 kg)
- 2
bar muscle up
Perform banded pull-ups or ring rows.