For TimeMetconBenchmark
Andy
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
25Thrusters
↳ 115/85 lbs (52/39 kg)
50Box Jumps
75Deadlifts
↳ 115/85 lbs (52/39 kg)
2414 mRun
75Deadlifts
↳ 115/85 lbs (52/39 kg)
50Box Jumps
25Thrusters
↳ 115/85 lbs (52/39 kg)
Wear a Weight Vest (20/14 lb)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Start with a steady pace on the run to conserve energy for upcoming movements.
- 2Break the thrusters into manageable sets (like 10-10-5) to maintain form and prevent burning out.
- 3Aim to keep the box jumps unbroken as long as you can; focus on rhythm and landing softly.
- 4For deadlifts, engage your core and keep the bar close to your body to avoid rounding your back during heavy lifts.
- 5Transition quickly between movements to optimize your time; have equipment close together.
Safety Considerations
Technical Focus
Ensure proper overhead positioning during thrusters to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 1-2 min Jog or Light Run - 2-3 min(Focus on warming up legs for the run.)
- 1-2 min Jump Rope - 2-3 min(Get heart rate up and warm shoulders.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each leg(Open up hips for thrusters.)
- 10 Shoulder Dislocates(Using a band or PVC pipe to warm up shoulders.)
- Hamstring Stretch - 30 sec each leg(Prepare hamstrings for deadlifts.)
Activation:
2 rounds- 10 Light Thrusters(Use an empty barbell or light weight.)
- 10 each leg Box Step-Ups(Warm up for box jumps.)
- 5-8 Deadlifts(Use light weight.)
Scaling Options
Intermediate
Reduce weight and number of reps for more manageable loads and volumes.
- 1
thrusters
Weight: 90/65 lbs (40.8/29.5 kg)
- 2
box jumps
Reduce box height (20/16 in) or step-ups.
- 3
deadlifts
Weight: 90/65 lbs (40.8/29.5 kg)
- 4
run
Reduce distance to 1 mile.
Scaled
Significantly lower weight and scaled versions of movements where necessary.
- 1
thrusters
Weight: 70/50 lbs (31.8/22.7 kg)
- 2
box jumps
Box Step-ups or reduce box height to 20/16 in.
- 3
deadlifts
Weight: 70/50 lbs (31.8/22.7 kg)
- 4
run
Reduce distance to 800 meters.