For TimeMetconBenchmark
Dae Han
3 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds For Time:
800 mRun
↳ 45/35 lbs (20/16 kg)
3Rope Climb
12Thruster
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Pace the weighted run to avoid fatigue before the Rope Climbs and Thrusters.
- 2Consider breaking the Thrusters into sets of 6 if struggling to maintain form.
- 3Focus on using your legs to assist in the Rope Climbs, keeping your core engaged to avoid excess strain.
- 4Transition quickly between movements to maintain a good flow and minimize rest time.
Safety Considerations
Technical Focus
Ensure proper form in the Thruster to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 400 Run - 2 min easy(Focus on a light jog.)
Mobility Work:
- 10 Shoulder Stretch(Hold for 15 seconds.)
- 10 Hip Flexor Stretch(Hold for 15 seconds.)
- 10 Cat-Cow Stretch(Focus on torso flexibility.)
Activation:
2 rounds- 10 Dumbbell Thruster(Use a lighter weight for activation.)
- 30 Jump Rope(Focus on rhythm.)
- 2 Rope Climb Practice(Practice your footwork and grip.)
Scaling Options
Intermediate
Reduce weight and reps as necessary to maintain form.
- 1
run
Weighted Run with 20 lbs less
- 2
rope climb
Lower Rope Height or use bands
- 3
thruster
Reduce weight by 20%
Weight: 108/76 lbs (49/34 kg)
Scaled
Reduce volume and modify movements to basic options.
- 1
run
Bodyweight Run or 400m Run
- 2
rope climb
Use Banded Pull-Ups or Rope Ladder
- 3
thruster
Reduce weight by 40%
Weight: 81/57 lbs (37/26 kg)