For TimeMetconWeightliftingGymnasticsBenchmark
Beck Soldo
Weightlifting
Gymnastics
Solo
Workout Details
For Time
2 Rounds For Time:
6Squat Clean Thruster
↳ 135/95 lbs (61/43 kg)
8Man Makers
↳ 45/30 lbs (20/14 kg)
14Toes-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Maintain a steady pace on the squat clean thrusters; break into sets of 3 if needed to avoid fatigue.
- 2Keep full range of motion on man makers; ensure proper push-up form and control during the DB rows.
- 3Use efficient kipping for the toes-to-bar to save energy for the thrusters.
- 4Micro-rest as needed, aiming to complete each block unbroken if possible to maintain momentum.
- 5Transition smoothly between movements; practice transitions during warmup to reduce downtime.
Safety Considerations
Technical Focus
Watch for improper squat depth during thrusters and broken kipping form on pull-ups.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10-15 reps Shoulder Dislocates(Use a band or PVC pipe.)
- 20 reps Ankle Pumps
Activation:
2 rounds- 10-15 Air Squats
- 5-8 Dumbbell Thrusters (light)(Prepare for the squat clean thruster.)
- 5-10 Kipping Swings(Practice the swing for the pull-ups.)
Scaling Options
Intermediate
Reduce weight by approximately 20% and adjust movements methodically.
- 1
squat clean thrusters
Weight: 110/75 lbs (50/34 kg)
- 2
man makers
Weight: 35/20 lbs (16/9 kg)
- 3
toes to bar pull up
Knee Raises
Scaled
Reduce weight by approximately 40% and simplify movement progressions.
- 1
squat clean thrusters
Weight: 80/55 lbs (36/25 kg)
- 2
man makers
Weight: 20/15 lbs (9/7 kg)
- 3
toes to bar pull up
Banded Pull-Ups