For TimeMetconBenchmark
Frantasy Land
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Thruster
↳ 95/65 lbs (43/29 kg)
Pull-Up
15-12-9 reps of:
Thruster
↳ 115/85 lbs (52/39 kg)
Chest-to-Bar Pull-Up
12-9-6 reps of:
Thruster
↳ 135/95 lbs (61/43 kg)
Bar Muscle-Up
Coaching Tips
Strategy
- 1Pace yourself, especially during the thruster sets; avoid going out too fast.
- 2Focus on maintaining breathing patterns, particularly during pull-ups and transitions to limit fatigue.
- 3With decreasing reps, consider increasing intensity to maximize your capacity on the final sets.
- 4Break up the thruster sets if needed; don’t sacrifice form for speed, especially under heavier loads.
- 5Transitions between movements should be smooth; place equipment close to limit downtime.
Safety Considerations
Technical Focus
Ensure proper core engagement during thrusters to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 300 meters Rowing(Focus on maintaining a steady pace.)
Mobility:
- 10-15 Shoulder Dislocates(Use a PVC pipe or a band.)
- 10-15 seconds each side Hip Flexor Stretch(To increase hip mobility.)
- 10 each leg Dynamic Lunges(To activate the hips and legs.)
Activation:
2 rounds- 10 Empty Bar Thrusters(Focus on form, work on depth.)
- 5-8 Pull-Ups or Banded Pull-Ups(Warm up the upper body.)
- 3-5 Bar Muscle-Up Progressions(Practice the transition.)
Scaling Options
Intermediate
Reduce weights and modify pull-up volume or technique.
- 1
thruster
Reduce weight
Weight: 75/55 lbs (34/25 kg)
- 2
pull up
Banded Pull-Ups
- 3
chest to bar pull up
Regular Pull-Ups or Banded Pull-Ups
- 4
bar muscle up
Pull-Ups + Dips
Scaled
Reduce weights and modify movements significantly.
- 1
thruster
Reduce weight significantly.
Weight: 45/35 lbs (20/16 kg)
- 2
pull up
Ring Rows
- 3
chest to bar pull up
Ring Rows or Just Pull-Ups
- 4
bar muscle up
Pull-Up + Dip Progressions