For TimeMetconBenchmark
Frelen
5 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
800 mRun
15Dumbbell Thruster
↳ 45/35 lbs (20/16 kg)
15Pull-Up
Coaching Tips
Strategy
- 1Pace your run to avoid fatigue before the thrusters.
- 2Keep thrusters unbroken if possible; if fatigued, consider breaking them into 2 sets to maintain form.
- 3Use the natural transition from run to thruster by grouping your equipment near the running path to save time.
- 4Focus on a firm grip during pull-ups, and utilize a kip if you are comfortable to save energy during higher reps.
Safety Considerations
Technical Focus
Ensure proper landing mechanics during the run and maintain core tension during the thrusters.
Recommended Warm-Up
General Warm-Up:
- Jogging - 3 min(Easy jog to prepare for running.)
Mobility:
- 5 Shoulder Stretch - 30 sec(Focus on shoulder mobility for thrusters.)
- 5 Hip Openers - 30 sec(Mobilize hips for squatting position.)
- 5 Wrist Stretches - 30 sec(Loosen up wrists for pull-ups and thrusters.)
Activation:
2 rounds- 10 Air Squat(Focus on squatting mechanics for thrusters.)
- 5 Pull-Up Hold - 5 sec(Activate the back muscles for pull-ups.)
- 5 Dumbbell Thruster (Light)(Use lighter dumbbells to warm up the thruster movement.)
Scaling Options
Intermediate
Reduce weights and modify pull-up technique.
- 1
dumbbell thruster
Reduce weight by 20%.
Weight: 36/26 lbs (16/12 kg)
- 2
pull up
Kipping Pull-Ups or Assisted Pull-Ups.
Scaled
Lighter weights and easier pull-up options.
- 1
dumbbell thruster
Reduce weight by 40%.
Weight: 25/15 lbs (11/7 kg)
- 2
pull up
Banded Pull-Ups or Ring Rows.