For TimeMetconBenchmark20:00
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3 Rounds
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
20:00
3 Rounds for Time:
10Thrusters
↳ 155/105 lbs (70/48 kg)
10Muscle-Ups
400 mRun
Coaching Tips
Strategy
- 1Pace your runs effectively; maintain a consistent speed that allows you to recover for the thrusters and muscle-ups.
- 2Aim to complete thrusters unbroken if possible, but consider shorter sets if fatigue sets in quickly.
- 3Break muscle-ups into manageable sets (e.g., 5-5) if you're nearing exhaustion to maintain form and efficiency.
- 4Use quick transitions between movements to minimize downtime, ensuring you stay in the rhythm of the workout.
- 5Stay mindful of your grip on the pull-up bar leading into muscle-ups; this can help with a smoother transition.
- 6For the run, focus on keeping your heart rate down to ensure good performance on the subsequent movements.
Safety Considerations
Technical Focus
Maintain a neutral spine during thrusters to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 400m Jog(Easy pace to warm up.)
Mobility:
- 30 seconds Squat Hold - 30 sec(Focus on opening hips.)
- 10 Shoulder Dislocates(Using a band or PVC pipe.)
- 30 seconds Wrist Stretch - 30 sec(Stretch to prepare for muscle-ups.)
Activation:
2 rounds- 5-10 Thrusters (light weight)(Use an empty barbell or light weight.)
- 5 Pull-Ups or Band Assistance(Prepare for muscle-ups.)
- 10 Dynamic Lunges(Focus on full range of motion.)
Scaling Options
Intermediate
Reduce weight and/or modify movements to accommodate ability.
- 1
thrusters
Reduced weight
Weight: 125/85 lbs (56/39 kg)
- 2
muscle ups
Pull-ups + Dips
- 3
run
Run 300m instead of 400m
Scaled
Significantly reduce weight and modify all movements for accessibility.
- 1
thrusters
Reduced weight
Weight: 75/55 lbs (34/25 kg)
- 2
muscle ups
Ring Rows + Jump Dips
- 3
run
Run 200m instead of 400m