For TimeMetconBenchmark
Mean Dean
18-15-12-9-6-3
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
18-15-12-9-6-3 reps of:
Toes-to-Bar
Thruster
↳ 105/75 lbs (48/34 kg)
Weighted Abmat Sit-Up
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Maintain a steady breathing pattern during the thrusters to prevent fatigue.
- 2Break up the toes-to-bar into sets to maintain form—consider sets of 5 if fatigued.
- 3Use controlled movements on the weighted abmat sit-ups to prevent lower back strain.
- 4Transition quickly between movements to maintain pace throughout the rounds.
- 5Focus on form over speed—especially on the last few rounds to avoid injury.
Safety Considerations
Technical Focus
Ensure proper kipping technique on toes-to-bar to avoid shoulder strain.
Recommended Warm-Up
Warm-Up Cardio:
- 2 min Jump Rope(Easy pace to elevate heart rate.)
Mobility:
- 30 sec each side Hip Flexor Stretch(Open hips for thrusters.)
- 10 Shoulder Dislocates(Use a band or PVC.)
- 10 each side Spine Twists(Loosen up the back.)
Activation:
2 rounds- 8-10 Kipping Swings(Prepare for toes-to-bar.)
- 5-8 Thrusters (empty bar)(Focus on form.)
- 10 Weighted Sit-Ups (light weight)(Engage the core.)
Scaling Options
Intermediate
Reduce weight and reps based on ability.
- 1
toes to bar
Knees-to-Elbows
- 2
thruster
Weight: 85/55 lbs (38.5/25 kg)
- 3
weighted abmat sit up
Weight: 15/10 lbs (6.8/4.5 kg)
Scaled
Reduce weight and modify movements.
- 1
toes to bar
Banded Pull-ups or Ring Rows
- 2
thruster
Weight: 65/45 lbs (29.5/20.4 kg)
- 3
weighted abmat sit up
Weight: 10/5 lbs (4.5/2.3 kg)