For TimeMetconBenchmark10:00
JACKIE
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
1000 mRow
50Thruster
↳ 45/35 lbs (20/16 kg)
30Pull-Up
Coaching Tips
Strategy
- 1Start your row at a steady but challenging pace to build a good base without burning out.
- 2Break your thrusters into manageable sets (e.g., 10s or 5s) if needed, resting 5-10 seconds between sets.
- 3Focus on maintaining good form on pull-ups; swinging or kipping can lead to fatigue and injury.
- 4After each movement, take a moment to breathe and reset your focus before moving to the next.
- 5Plan your transitions carefully to maximize your efficiency and minimize wasted time.
Safety Considerations
Technical Focus
Ensure proper technique in thrusters to avoid back strain.
Recommended Warm-Up
- Row - 2 min easy(Keep the pace light to warm up.)
- Hip Flexor Stretch - 1 min each side(Focus on opening up the hips.)
- Shoulder Stretch - 1 min each side(Ensure your shoulders are loose and mobile.)
- Wrist Stretch - 1 min each side(Prepare wrists for the thrusters and pull-ups.)
2 rounds
- 10 Air Squats(Perform at a brisk pace.)
- 10 Medicine Ball Thrusters(Use a light medicine ball to practice the movement.)
- 5 Pull-Up Hang - 20 sec(Focus on grip strength and shoulder engagement.)
Scaling Options
Intermediate
Reduce weights and pull-up difficulty.
- 1
row
Maintain distance.
- 2
thruster
Weight: 35/25 lbs (15.88/11.34 kg)
- 3
pull up
Banded Pull-Ups.
Scaled
Further reduce weights and modify movements.
- 1
row
Maintain distance.
- 2
thruster
Weight: 27/20 lbs (12.25/9.07 kg)
- 3
pull up
Ring Rows.