For TimeMetconBenchmark20:00
Games 21.4
10-9-8-7-6-5-4-3-2-1
Gymnastics
Weightlifting
Solo
Workout Details
For Time
20:00
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Wall Walks
Thruster
↳ 185/135 lbs (84/61 kg)
short bars
Coaching Tips
Strategy
- 1Start with a steady pace to avoid fatigue—consider breaking up thruster reps if they feel heavy.
- 2Focus on maintaining tight core and proper form during wall walks; avoid overextending back.
- 3For the ladder format, use a consistent breathing pattern, such as exhaling during the exertion phase of movements.
- 4Plan micro-rests between movements or at the top of the wall walks to maintain form and control.
Safety Considerations
Technical Focus
Ensure proper alignment and core engagement during wall walks to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 400m Rowing or Bike(Maintain a moderate pace.)
Mobility Work:
- 10 Shoulder Pass-Throughs(Use a resistance band or PVC pipe.)
- 30 seconds each side Hip Flexor Stretch(Focus on opening the hips.)
Activation:
2 rounds- 2-3 Wall Walks(Practice control and alignment.)
- 5-8 Thrusters with Light Barbell(Focus on form and technique.)
Scaling Options
Intermediate
Reduce weight and provide movement modification.
- 1
thruster
Use lighter weights for thrusters.
Weight: 145/95 lbs (66/43 kg)
- 2
wall walks
Reduce height on wall walks, or practice a scaled version against a box.
Scaled
Significantly reduce weight and simplify movements.
- 1
thruster
Use a very light barbell or dumbbells.
Weight: 75/55 lbs (34/25 kg)
- 2
wall walks
Perform incline push-ups against a wall or box instead.