For TimeMetconBenchmark12:00
Heavy 17.5
10 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
12:00
10 Rounds for Time:
9Thruster
↳ 135/95 lbs (61/43 kg)
35Double-Under
Time Cap: 12 Minutes
Coaching Tips
Strategy
- 1Break the thrusters into manageable sets if fatigued (e.g., 3 sets of 3).
- 2Keep a steady pace on the double-unders to prevent fatigue; aim for unbroken reps if possible.
- 3Use effective breathing techniques throughout the set to maintain oxygen flow and reduce fatigue.
- 4Transition quickly between movements to minimize rest time and maintain the heart rate.
- 5Focus on precision with double-unders to keep them smooth, avoid tripping, and maintain momentum.
Safety Considerations
Technical Focus
Ensure proper form during the squat and overhead press to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Light rowing to elevate heart rate.)
Mobility:
- Hip Flexor Stretch - 30 sec each side(Focus on loosening the hips.)
- 10 Shoulder Dislocates(Use a PVC pipe or light band.)
- 10 Ankle Mobility Work(Work through flexion and extension.)
Activation:
2 rounds- 5 Thrusters (light)(Use an empty barbell or light kettlebell.)
- 15 Double-Unders (practice)(Focus on timing and rhythm, not speed.)
Scaling Options
Intermediate
Reduce the weight and/or reps.
- 1
thrusters
Weight: 105/75 lbs (47.6/34 kg)
- 2
double unders
Single-Unders
Scaled
Further reduce the weight and reps for accessibility.
- 1
thrusters
Weight: 75/55 lbs (34/25 kg)
- 2
double unders
Jump Rope with reduced height or practice rhythm without the rope.