For TimeMetconBenchmark
Leger
Monostructural
Gymnastics
Weightlifting
Team of 4
Workout Details
For Time
For Time (in a team of 6):
21Thruster
↳ 70/50 lbs (32/23 kg)
30Pull-Up
800 mRun
30Pull-Up
21Thruster
↳ 70/50 lbs (32/23 kg)
400 mRun
400m Run
Coaching Tips
Strategy
- 1Pace the runs; start at a moderate speed to save energy for the thrusters and pull-ups.
- 2Break the thrusters into manageable sets (e.g. 10-11) to maintain form and avoid burnout.
- 3For pull-ups, think about using a band if necessary and break them into smaller sets (e.g., 5-10) to maintain quality movement.
- 4Plan your transitions; have the barbell ready and quickly switch to pull-ups to save time.
- 5Keep an eye on teammates' form during each movement, especially during the thrusters.
Safety Considerations
Technical Focus
Ensure a straight back and active shoulders during thrusters to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Jogging - 3 min(Easy pace to get the heart rate up)
Mobility Work:
- Shoulder Stretch - 1 min each arm(Focus on the shoulders and chest for thrusters)
- Hip Flexor Stretch - 1 min each leg(Open up the hips for squats and runs)
Light Activation:
2 rounds- 10 Air Squats(Focus on form and depth)
- 5 Pull-Up Negatives(Control descent to engage back muscles)
- 5 Thrusters with Barbell(Use a light load to reinforce technique)
Scaling Options
Intermediate
Reduce weight and adjust movements for efficiency.
- 1
thruster
None
Weight: 55/35 lbs (25/15 kg)
- 2
pull up
Banded Pull-Ups
Scaled
Significantly reduce weight and use simpler movements.
- 1
thruster
Thruster with lighter dumbbells
Weight: 40/30 lbs (18/13 kg)
- 2
pull up
Ring Rows