For TimeMetconBenchmark11:00
Jackie Pro
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
11:00
For Time:
1000 mRow
50Thruster
↳ 95/65 lbs (43/29 kg)
30Bar Muscle-Up
The 1,000m Row must be completed in under 3:40 for the women and under 3:15 for the men.
Coaching Tips
Strategy
- 1Pace the Row; aim for consistent splits to ensure you hit the target time without burning out.
- 2Break the Thrusters into manageable sets (e.g., 10-12-15) to prevent fatigue and maintain form.
- 3Transition quickly between movements, focusing on minimizing downtime, especially between the Row and Thrusters.
- 4For Bar Muscle-Ups, ensure you're generating enough height to clear the bar; consider scaling to pull-ups if necessary.
- 5Maintain steady breathing throughout the workout to help with endurance during the muscle-ups.
Safety Considerations
Technical Focus
Ensure proper back positioning during Thrusters to prevent strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing - 2 min(Keep a moderate pace.)
Mobility:
- 5-8 Shoulder Stretch - 30 sec(Open up shoulders for overhead movements.)
- 5-8 Hip Flexor Stretch - 30 sec(Loosen up hips for the Thrusters.)
- 5-8 Wrist Stretch - 30 sec(Prepare wrists for the Bar Muscle-Ups.)
Activation:
2 rounds- 10 Light Thruster (empty bar)(Focus on form.)
- 5 Assisted Bar Muscle-Up(Practice the movement pattern.)
Scaling Options
Intermediate
Reduce weight by ~20%; focus on maintaining movement quality.
- 1
thruster
Reduce weight for Thrusters.
Weight: 75/50 lbs (34/23 kg)
- 2
bar muscle up
Scale to Pull-Ups or Jumping Muscle-Ups.
Scaled
Reduce weight by ~40%; focus on movement quality and completion.
- 1
thruster
Reduce weight for Thrusters.
Weight: 55/35 lbs (25/16 kg)
- 2
bar muscle up
Scale to Banded Pull-Ups or Ring Rows.