For TimeMetconBenchmark
L1 Benchmark
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
15Thruster
↳ 95/65 lbs (43/29 kg)
12Burpee
Coaching Tips
Strategy
- 1Start with a manageable pace on the thrusters to avoid early fatigue.
- 2Focus on a strong hip drive during thrusters to avoid shoulder strain.
- 3Keep your core tight during the burpees, and try to land softly to protect your joints.
- 4Consider breaking the thruster sets into smaller chunks (e.g., 5+5+5) if needed, especially as fatigue sets in.
- 5Maximize your time efficiency by transitioning quickly between movements, maintaining momentum.
Safety Considerations
Technical Focus
Ensure that the barbell is securely racked in the front rack position during thrusters.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Easy pace to get the blood flowing.)
Mobility:
- 10 Shoulder Dislocates(Using a band or PVC pipe.)
- 2 per side Hip Flexor Stretch - 30 sec
- 2 per side Quads Stretch - 30 sec
Activation:
2 rounds- 5 Light Thrusters(Use light weight or just the bar.)
- Burpees - 30 sec(At a moderate pace to activate the muscles.)
Scaling Options
Intermediate
Reduce weight and/or adjust movements for fitness level.
- 1
thrusters
Reduce weight to ~20% less than RX.
Weight: 75/55 lbs (34/25 kg)
- 2
burpees
Standard burpee or step back instead of jump.
Scaled
Further reduce weight and movement difficulty for beginners.
- 1
thrusters
Reduce weight to ~40% less than RX.
Weight: 55/35 lbs (25/15 kg)
- 2
burpees
Step back burpee instead of jump.