For TimeMetconBenchmark
Devil's Tricycle
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
20Thruster
↳ 95/65 lbs (43/29 kg)
40 calAir Bike
20Thruster
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on the Air Bike to avoid burning out too quickly.
- 2Try to perform the thrusters unbroken if possible, or break them up into manageable sets of 10.
- 3Use your legs to drive the bar overhead during thrusters to keep the upper body fresh for the next movement.
- 4Transition quickly from the thruster to the bike; this can save valuable seconds.
- 5Focus on form to ensure the shoulder stay engaged throughout the thruster motion.
Safety Considerations
Technical Focus
Watch for lower back rounding during thrusters.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Air Bike - 2 min
Mobility:
- 5 Overhead Stretch(Open up shoulders.)
- 5 Hip Flexor Stretch(Loosen the hips.)
- 5 Squat to Stand(Increase mobility in the squat position.)
Activation:
2 rounds- 10 Thrusters (Empty Bar)(Light reps to focus on technique.)
- 30 sec Air Bike (Light Effort)(Get heart rate elevated lightly.)
Scaling Options
Intermediate
Reduce weight and reps slightly.
- 1
thrusters
Reduce weight
Weight: 75/55 lbs (34/25 kg)
- 2
air bike
Maintain calories but increase time during intervals.
- 3
thrusters
Reduce weight.
Weight: 75/55 lbs (34/25 kg)
Scaled
Lower weight significantly and adjust movement difficulty.
- 1
thrusters
Reduce weight
Weight: 55/35 lbs (25/16 kg)
- 2
air bike
Use 30/24 calories.
- 3
thrusters
Reduce weight.
Weight: 55/35 lbs (25/16 kg)