For TimeMetconBenchmark
Dutch vs. Speal
10-8-6-4-2
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
10-8-6-4-2 reps of:
Thruster
↳ 135/95 lbs (61/43 kg)
Double-Under
Coaching Tips
Strategy
- 1Break the thrusters into manageable sets. Consider 5 reps per round if fatigue sets in.
- 2Use the double-unders as active recovery; maintain a steady pace to avoid excessive trips.
- 3Focus on your breathing to maintain a rhythm, especially during the double-unders.
- 4Transition quickly between movements to minimize rest time; keep your jump rope close during thrusters.
- 5Stay tight in the core during both movements to prevent excessive fatigue.
Safety Considerations
Technical Focus
Ensure proper depth in the squat and keep elbows high during the thruster.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- Shoulder Dislocates with PVC Pipe - 30 sec
- Squat Hold - 30 sec
Activation:
2 rounds- 10 Air Squats
- 10 Push Press with PVC Pipe
- 30 Single-Under Jump Ropes(Focus on rhythm and pace.)
Scaling Options
Intermediate
Reduce the weight of thrusters by approximately 20%.
- 1
thruster
Weight: 110/75 lbs (50/34 kg)
- 2
double under
Scaled
Reduce the weight of thrusters by approximately 40% and modify jumping.
- 1
thruster
Weight: 80/55 lbs (36/25 kg)
- 2
double under
Replace double-unders with single-unders.