For TimeMetconBenchmark25:00
Omar
Weightlifting
Gymnastics
Solo
Workout Details
For Time
25:00
For Time:
10-20-30 Thrusters (95/65 lbs)
Thruster
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace yourself through the thrusters and burpees; avoid going out too fast to maintain form throughout the ladder.
- 2Consider breaking up the thrusters early (e.g., 5-5-5) to maintain technique as fatigue sets in.
- 3For bar-facing burpees, focus on quick transitions but control your pace to avoid breathlessness.
- 4During the ladder, keep track of your round counts to mentally prepare for the next set of reps.
Safety Considerations
Technical Focus
Watch for full extension in the thruster to avoid knee and back strain.
Recommended Warm-Up
General Warm-Up:
- 300 meters Row(Moderate effort to raise heart rate.)
Mobility Stretches:
- 10 each leg Leg Swings(Focus on hip mobility.)
- 10 Shoulder Dislocates (Band or PVC)(Warm up shoulders for thrusters.)
- 30 seconds Deep Squat Hold(Increase hip and ankle mobility.)
Activation Drill:
2 rounds- 5 Thrusters (light weight)(Use ~20% of normal weight.)
- 5 Bar-Facing Burpees(Focus on form and speed.)
Scaling Options
Intermediate
Reduce weights and reps
- 1
thruster
Weight: 76/52 lbs (34.5/23.6 kg)
- 2
bar facing burpee
Scaled
Reduce weights and modify movements
- 1
thruster
Use lighter weight or perform Dumbbell Thrusters instead.
Weight: 57/38 lbs (25.9/17.2 kg)
- 2
bar facing burpee
Perform regular Burpees instead of bar-facing.