For TimeMetconBenchmark
Omar
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
10Thruster
↳ 95/65 lbs (43/29 kg)
15Bar-Facing Burpee
20Thruster
↳ 95/65 lbs (43/29 kg)
25Bar-Facing Burpee
30Thruster
↳ 95/65 lbs (43/29 kg)
35Bar-Facing Burpee
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace throughout the chipper; avoid going out too fast on the thrusters.
- 2Break the thrusters into manageable sets (for example, 5-5 at the heavier end) to prevent fatigue.
- 3Keep burpee transitions quick; aim to minimize downtime between movements.
- 4As you approach higher rep counts for thrusters, ensure to stay tight and engage your core to prevent back strain.
- 5Use the burpees to recover your breathing slightly before hitting more thrusters.
Safety Considerations
Technical Focus
Ensure proper depth in the squat portion of the thruster and maintain a neutral spine during the press.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Light intensity, focusing on form.)
Mobility Work:
- Hip Flexor Stretch - 1 min(Hold each side for 30 seconds.)
- 10-15 Shoulder Dislocates(Use a broomstick or band.)
- Squat Hold - 1 min(Focus on keeping the chest up.)
Activation Set:
2 rounds- 5 Thruster (Empty Bar)(Focus on form.)
- 5 Bar-Facing Burpees(Focus on fast transitions.)
Scaling Options
Intermediate
Reduce weights by ~20%
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
bar facing burpee
Scaled
Reduce weights by ~40%
- 1
thruster
Weight: 55/35 lbs (25/16 kg)
- 2
bar facing burpee