For TimeMetconBenchmark
Mobley
4 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
4 Rounds for Time:
5Thruster
↳ 95/65 lbs (43/29 kg)
28Alternating Lunge
5Thruster
↳ 95/65 lbs (43/29 kg)
31Hand Release Push-Up
Coaching Tips
Strategy
- 1Pace yourself through the rounds, focus on maintaining consistent timing for each round.
- 2Break the thrusters into sets if needed; consider 3 and 2 reps to manage fatigue.
- 3Stay upright during the alternating lunges to protect your knees, keeping your torso engaged.
- 4Transition quickly between movements to minimize wasted time, especially in the push-ups.
- 5In the hand release push-ups, ensure full extension of the arms at the top, and avoid excessive sagging of the hips.
Safety Considerations
Technical Focus
Ensure proper depth and hip extension on thrusters to avoid strain.
Recommended Warm-Up
General Cardio:
- Row - 2 min easy
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 10 Cat-Cow Stretches
Activation:
2 rounds- 5 Light Thrusters(Use a lighter weight for technique.)
- 10 Walking Lunges
- 5 Knee Push-Ups
Scaling Options
Intermediate
Reduce weight for thrusters by ~20%.
- 1
thruster
No modification.
Weight: 75/50 lbs (34/23 kg)
- 2
alternating lunge
No modification.
- 3
hand release push up
No modification.
Scaled
Reduce weight for thrusters by ~40% and modify movements as needed.
- 1
thruster
Use a lighter barbell or dumbbells.
Weight: 55/35 lbs (25/16 kg)
- 2
alternating lunge
Walking Lunge with no weight.
- 3
hand release push up
Knee Push-Ups.