For TimeMetconBenchmark
Freak
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
21Thruster
↳ 95/65 lbs (43/29 kg)
21Pull-Up
800 mRun
30Kettlebell Swing
↳ 70/53 lbs (32/24 kg)
30Pull-Up
50Double-Under
50AbMat Sit-Up
400 mRun
30Box Jump
24/20 in box
30Wall Ball Shot
↳ 20/16 lbs (9/7 kg)
Coaching Tips
Strategy
- 1Break the 21 Thrusters into manageable sets (e.g., 11-10 or 7-7-7) to maintain form.
- 2For Pull-Ups, consider using a band for modifications or doing sets of 5-10 to manage fatigue.
- 3Focus on maintaining a steady pace during runs; it's crucial to recover for the next movement.
- 4Keep Kettlebell Swings smooth and avoid leaning back too much at the top of the swing.
- 5Transition quickly between movements to minimize downtime, especially after Pull-Ups.
Safety Considerations
Technical Focus
Ensure proper form on all movements to avoid injury during complex transitions and heavy lifts.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Moderate pace on the Rower)
Mobility:
- 10-15 Shoulder Dislocates(Use a band or PVC)
Scaling Options
Intermediate
Reduce weights by ~20% and adjust movements as needed for skill level.
- 1
thruster
Weight: 75/50 lbs (34/23 kg)
- 2
pull up
Banded Pull-ups
- 3
kettlebell swing
Weight: 53/35 lbs (24/16 kg)
- 4
double under
Single-Unders
- 5
wall ball shot
Weight: 16/12 lbs (7/5 kg)
Scaled
Reduce weights by ~40% and adjust movements as needed for skill level.
- 1
thruster
Weight: 40/30 lbs (18/14 kg)
- 2
pull up
Ring Rows
- 3
kettlebell swing
Weight: 35/26 lbs (16/12 kg)
- 4
double under
Second-Wave ABM
- 5
wall ball shot
Weight: 12/8 lbs (5/4 kg)