For TimeMetconBenchmark00:00
Coe
10 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
00:00
10 Rounds For Time:
10Thruster
↳ 95/65 lbs (43/29 kg)
10Ring Push-Up
Coaching Tips
Strategy
- 1Pace yourself across the 10 rounds—start strong but be mindful of endurance.
- 2Try to keep thrusters unbroken, but don't hesitate to break them into smaller sets if needed to maintain form.
- 3Manage your transitions between movements; keep them smooth to minimize rest time.
- 4Focus on keeping your core engaged during ring push-ups to avoid sagging at the hips.
- 5If you feel fatigued, consider micro-resting at the top of each thruster or between ring push-ups rather than dropping completely.
Safety Considerations
Technical Focus
Maintaining upright torso during thruster and avoiding excessive shoulder strain on ring push-ups.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row
Mobility:
- 30 sec Shoulder Stretch - 30 sec
- 30 sec (each leg) Hip Flexor Stretch - 30 sec
- 10 reps Wrist Mobilizations - 30 sec
Activation: 2 Rounds of:
2 rounds- 10 reps PVC Pipe Thrusters(Use a lightweight PVC or barbell for form.)
- 10 reps Inverted Ring Rows(Focus on proper pulling mechanics.)
Scaling Options
Intermediate
Reduce weights and modify movements for proficiency.
- 1
thrusters
Lighten weight on thrusters.
Weight: 75/55 lbs (34/25 kg)
- 2
ring push up
Scale to regular push-ups.
Scaled
Substantial reduction in weights and easier scaling movements.
- 1
thrusters
Light weight thrusters or can use a dumbbell.
Weight: 45/35 lbs (20/16 kg)
- 2
ring push up
Banded push-ups or elevated push-ups.