For TimeMetconBenchmark10:00
Legless
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
27Thrusters
↳ 95/65 lbs (43/29 kg)
4Legless Rope Climbs
21Thrusters
↳ 95/65 lbs (43/29 kg)
3Legless Rope Climbs
15Thrusters
↳ 95/65 lbs (43/29 kg)
2Legless Rope Climbs
9Thrusters
↳ 95/65 lbs (43/29 kg)
1Legless Rope Climbs
Coaching Tips
Strategy
- 1Stay consistent with your pacing throughout the sets; it's better to maintain a steady rhythm than to go out too fast and burn out.
- 2Let's break the thrusters into manageable sets (e.g., sets of 9 or 6) to ensure you maintain good form and don’t fatigue too quickly.
- 3When transitioning from thrusters to legless rope climbs, take a quick breath to reset before starting the climbs; this will help maintain focus.
- 4Ensure to use your legs to drive up for the legless rope climbs—engage your core and keep your hips close to the rope to reduce fatigue.
- 5Pay attention to your grip; ensure it's secure yet relaxed when performing the legless rope climbs to avoid gripping fatigue during the thrusters.
Safety Considerations
Technical Focus
Monitor for proper depth and stability in the squat during thrusters.
Recommended Warm-Up
General Warm-Up:
- 800m Row(Moderate pace to raise heart rate.)
Mobility Exercises:
- 10 Shoulder Stretch - 30 sec(Focus on shoulders and triceps.)
- 10 Hip Flexor Stretch - 30 sec(To open up hip flexors for thrusters.)
- 10 Ankle Mobility - 30 sec(Improve ankle flexibility for squats.)
Activation Circuit:
2 rounds- 5 Thrusters(Use light weight for activation.)
- 1 Legless Rope Climbs(Practice the climb technique.)
- 10 Air Squats(Focus on form and depth.)
Scaling Options
Intermediate
Reduce thruster weight and modify climbs.
- 1
thrusters
Use lighter barbell
Weight: 75/55 lbs (34/25 kg)
- 2
legless rope climbs
Perform regular rope climbs or use a band.
Scaled
Further reduce weights and modify climbs more significantly.
- 1
thrusters
Use a lighter barbell
Weight: 55/35 lbs (25/16 kg)
- 2
legless rope climbs
Substitute with jumping rope climbs or practice rope holds.