For TimeMetconBenchmark
Angus
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
10Thrusters
↳ 135/95 lbs (61/43 kg)
12Pull-Ups
25Burpees
Coaching Tips
Strategy
- 1Utilize a steady pace on the thrusters to avoid burnout; consider breaking the reps into smaller sets if needed.
- 2Focus on full extension at the top of the pull-ups; avoid swinging to maintain form and efficiency.
- 3Keep a consistent rhythm on burpees; try to avoid stopping between reps, even if it means taking smaller jumps. You can step out instead of jumping back to manage fatigue.
- 4Stay hydrated and monitor your breathing between movements; pacing is crucial, especially in a triplet format.
- 5During the thrusters, maintain a strong core throughout the movement to ensure balance and protect your lower back.
Safety Considerations
Technical Focus
Ensure proper form on thrusters to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Jump Rope - 2 min(Easy pace, match rhythm to heart rate.)
Mobility Work:
- 5 Shoulder Stretch(Focus on shoulder and chest.)
- 5 Hip Openers(Prepare hips for thrusters.)
- 5 Ankle Mobility(Important for squat depth.)
Activation: 3 Rounds of 5 Thrusters + 5 Pull-Ups + 7 Burpees
3 rounds- 5 Thrusters (light weight)(Focus on form and movement quality.)
- 5 Banded Pull-Ups(Ensure full range of motion.)
- 7 Burpees (slow pace)(Maintain control throughout the movement.)
Scaling Options
Intermediate
Reduce weights by about 20%.
- 1
thrusters
Reduce weight.
Weight: 110/75 lbs (50/34 kg)
- 2
pull ups
Banded Pull-ups.
- 3
burpees
Scaled
Reduce weights by about 40%.
- 1
thrusters
Reduce weight.
Weight: 80/55 lbs (36/25 kg)
- 2
pull ups
Ring Rows.
- 3
burpees
Step Back Burpees.