For TimeMetconBenchmark
Mobley
4 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
4 Rounds for Time:
5Thrusters
↳ 95/65 lbs (43/29 kg)
28Alternating Lunges
5Thrusters
↳ 95/65 lbs (43/29 kg)
31Hand Release Push-Ups
Coaching Tips
Strategy
- 1Pace yourself through the lunges and push-ups as they can tax the shoulders and legs heavily later in the workout.
- 2Try to keep all thrusters unbroken to maintain efficiency, resting a few seconds if needed before the press.
- 3Consider performing hand-release push-ups in smaller sets to avoid fatigue; for example, sets of 10 or 15 with short breaks.
- 4Use the time between movements to mentally prepare for the next one, ensuring you're ready for the thrusters especially after the push-ups.
- 5Be mindful of your form on both thrusters and lunges, as fatigue can lead to poor execution and potential injury.
Safety Considerations
Technical Focus
Monitor depth in lunges and keep a neutral spine during thrusters.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min(Maintain a steady pace.)
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10-15 reps Shoulder Openers(Focus on dynamic movements.)
- 30 sec each side Ankle Mobility
Activation:
2 rounds- 5 light reps Thrusters(Use lighter weight for practice.)
- 10 total Alternating Lunges(Focus on balance and form.)
- 5 hand-release push-ups Push-Ups(Ensure proper form and depth.)
Scaling Options
Intermediate
Reduce weight and reps slightly
- 1
thrusters
Weight: 75/55 lbs (34/25 kg)
- 2
alternating lunges
- 3
hand release push ups
Scaled
Significantly reduce weight and modify movements as needed
- 1
thrusters
Weight: 45/35 lbs (20/16 kg)
- 2
alternating lunges
Walking Lunges with body weight
- 3
hand release push ups
Knee Push-Ups