For TimeMetconBenchmark
Martin Bell
Monostructural
Weightlifting
Gymnastics
Partner
Workout Details
For Time
For Time (with a Partner):
100Deadlift
Bodyweight
50Thruster
↳ 95/65 lbs (43/29 kg)
1000 mRow
100Hand-Release Push-Up
50Pull-Up
500 mRow
100AbMat Sit-Up
100Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
100 Wall Ball Shots (20/14 lbs)
Coaching Tips
Strategy
- 1Have partners trade off on rows to maintain intensity without burnout.
- 2Break up high-rep movements, like push-ups and deadlifts, into manageable sets to prevent fatigue.
- 3Utilize rest periods between movements for hydration and recovery.
- 4Focus on form during thrusters and wall balls to ensure safety and efficacy.
- 5Keep transitions smooth to maintain overall workout pace.
Safety Considerations
Technical Focus
Maintain proper form in all movements to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min easy(Light intensity.)
Mobility Work:
- 10 each side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 10 each side Hamstring Stretch
Activation Movements:
2 rounds- 10 Bodyweight Deadlift
- 10 Push-Up
- 10 Air Squats
Scaling Options
Intermediate
Reduce weight for thrusters and wall balls by 20% and modify pull-ups.
- 1
deadlift
Bodyweight Deadlifts
- 2
thruster
Scaled Thruster
Weight: 75/50 lbs (34/23 kg)
- 3
pull up
Banded Pull-Ups
Scaled
Reduce weight for thrusters and wall balls by 40% and modify pull-ups and other movements based on capability.
- 1
deadlift
Bodyweight Deadlifts
- 2
thruster
Light Thruster
Weight: 55/35 lbs (25/16 kg)
- 3
hand release push up
Knee Push-Ups
- 4
pull up
Ring Rows
- 5
abmat sit up
Sit-Ups Without AbMat