For TimeMetconBenchmark
Angry Jackie
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
2000 mRow
50Thrusters
↳ 95/65 lbs (43/29 kg)
30Bar Muscle-Ups
Coaching Tips
Strategy
- 1Pace the row; find a sustainable effort rather than going all out from the start.
- 2Consider breaking the thrusters into smaller sets (e.g., 10s or 15s) to manage fatigue and maintain form throughout.
- 3For bar muscle-ups, ensure you are using a false grip to aid in the transition and engage your shoulders effectively.
- 4In the muscle-ups, focus on making efficient transitions; lower yourself fully before the next attempt.
- 5Take a few seconds to reset before each set of muscle-ups to maintain quality repetitions.
Safety Considerations
Technical Focus
Ensure full range of motion on muscle-ups to avoid shoulder stress.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Aim for a steady pace.)
Mobility:
- 5 each arm Shoulder Stretch(Focus on loosening the shoulders.)
- 30 sec each side Hip Flexor Stretch(Open up the hips.)
- 30 sec each side Wrist Flexor Stretch(Stretch out the wrists for upcoming muscle-ups.)
Activation:
2 rounds- 10 Light Thrusters(Use a light bar or no weight.)
- 5-10 Pull-Ups(Focus on quality form.)
- 5 Easy Muscle-Ups or Transitions(Work on the muscle-up transition if proficient.)
Scaling Options
Intermediate
Reduce weight and reps on thrusters and use scaled muscle-up progression.
- 1
rows
Maintain the distance.
- 2
thrusters
Reduce weight.
Weight: 75/55 lbs (34/25 kg)
- 3
bar muscle ups
Use pull-ups + dips instead.
Scaled
Further reduce weight and substitute with other progressions.
- 1
rows
Maintain the distance.
- 2
thrusters
Reduce weight.
Weight: 55/40 lbs (25/18 kg)
- 3
bar muscle ups
Ring Rows + Jump Dips.