For TimeMetconBenchmark
Dating Sage
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
10Snatches
↳ 95/65 lbs (43/29 kg)
15Pull-Ups
20Thrusters
↳ 75/55 lbs (34/25 kg)
Coaching Tips
Strategy
- 1Maintain a strong grip and core engagement during snatches to ensure a stable lift.
- 2Break the thrusters into manageable sets if fatigue sets in, aiming for smaller rep segments (e.g., sets of 5).
- 3Focus on a smooth transition between movements to minimize downtime. Common mistakes include pausing too long between exercises or losing momentum during pull-ups.
- 4Keep pull-ups consistent by using a rhythmic kip rather than strict pulls, as fatigue may cause form breakdown.
- 5Plan your recovery between rounds – have quick sips of water without over-extended breaks.
Safety Considerations
Technical Focus
Monitor for proper bar path during snatches, and ensure hips are fully extended at the top of the thruster.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Keep a steady pace.)
Mobility:
- 30 seconds Shoulder Stretch
- 30 seconds Hip Flexor Stretch
- 30 seconds Wrist Stretch
Activation:
3 rounds- 5 Snatches (empty barbell)
- 5-10 Pull-Ups (5-10 reps)(Pace yourself, focus on form.)
- 5 Thrusters (empty barbell)
Scaling Options
Intermediate
Reduce weights and consider movement modifications for more manageable variants.
- 1
snatches
Reduce load on the barbell.
Weight: 75/55 lbs (34/25 kg)
- 2
pull ups
Banded Pull-ups.
- 3
thrusters
Reduce load on the barbell.
Weight: 60/45 lbs (27/20 kg)
Scaled
Reduce weights, substitute movements for basic functionality.
- 1
snatches
Power Snatch with lighter weight.
Weight: 55/35 lbs (25/16 kg)
- 2
pull ups
Ring Rows.
- 3
thrusters
Dumbbell Thrusters (lightweight).
Weight: 45/35 lbs (20/16 kg)