For TimeMetconBenchmark
Hardcore Harnett
5 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
12Burpee Pull-Up
12Handstand Push-Up
31Thruster
↳ 45/35 lbs (20/16 kg)
20Box Jump Over
Coaching Tips
Strategy
- 1Break down the Burpee Pull-Ups and Handstand Push-Ups to manageable sets if fatigue sets in.
- 2Maintain a steady pace on Thrusters, focus on breathing and form to avoid premature burnout.
- 3Consider performing the Box Jump Overs in small, controlled sets to maintain technique, especially as fatigue increases.
- 4Stay mentally focused, visualizing each round to keep motivation high throughout the workout.
- 5Transition quickly between movements to optimize time despite the fatigue. Aim for 'no more than 15 seconds' rest.
Safety Considerations
Technical Focus
Ensure proper form on all movements to prevent shoulder injury.
Recommended Warm-Up
General Warm-Up:
- 3-5 min easy Row or Bike - 3 min(Focus on light to moderate intensity.)
Mobility:
- 10 Shoulder Pass-through(Use a band or light PVC pipe.)
- 15-30 sec each Wrist Flexor Stretch(Hold each stretch to improve wrist mobility.)
- 15-30 sec each Hip Flexor Stretch(Focus on opening up the hips.)
Activation:
2 rounds- 3-5 Burpee(Light burpees to warm up the whole body.)
- 5-8 Thruster with no weight(Use an empty barbell or a PVC.)
- 5-6 each leg Box Step-ups(Focus on power and control.)
Scaling Options
Intermediate
Reduce weights and modify movements to lower intensity.
- 1
burpee pull ups
Burpee with a jump to a lower pull-up bar or band assistance
- 2
handstand push ups
Pike Push-Ups or DB Shoulder Press
- 3
thrusters
Reduce weight by approximately 20%.
Weight: 36/26 lbs (16/12 kg)
- 4
box jump overs
Lower box height or perform Box Step-Ups.
Scaled
Significantly reduces difficulty to ensure successful completion.
- 1
burpee pull ups
Burpee followed by Jumping Pull-Ups or Ring Rows.
- 2
handstand push ups
Knee Push-Ups or DB Shoulder Press.
- 3
thrusters
Reduce weight by approximately 40%.
Weight: 27/20 lbs (12/9 kg)
- 4
box jump overs
Box Step-Ups.