For TimeMetconBenchmark
Open 14.5
21-18-15-12-9-6-3
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-18-15-12-9-6-3 reps of:
Thruster
↳ 95/65 lbs (43/29 kg)
Bar Facing Burpees
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace throughout the ladder structure, aiming to reduce breaks between movements.
- 2Consider breaking the thrusters into smaller sets (e.g., 5-5-5) as the rep count decreases to manage fatigue effectively.
- 3Plan your burpee transitions; try to land with your feet under your hips for quicker re-engagement with the bar after each rep.
- 4Keep your core tight during thrusters to safeguard against form breakdown, especially at higher reps.
- 5Use a breathing rhythm during burpees to maintain cardiovascular efficiency and manage exertion.
Safety Considerations
Technical Focus
Ensure proper form during the thruster to avoid back strain and maintain balance.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Rowing Erg - 2 min easy(Focus on a steady pace to warm up.)
Mobility:
- 10 Shoulder Dislocates - 30 sec(Use a resistance band or PVC pipe.)
- 10 Hip Flexor Stretch - 30 sec(Targeting hip mobility for thrusters.)
- 10 Ankle Mobility Drills - 30 sec(Important for squatting depth.)
Activation:
2 rounds- 10 Thrusters with Empty Bar - 1 min(Lightweight to ensure form, focus on technique.)
- 5-7 Burpees - 1 min(Ensure a smooth transition between movements.)
Scaling Options
Intermediate
Reduce weight and adjust movements for stamina and form.
- 1
thrusters
Reduce weight on the bar.
Weight: 75/55 lbs (34/25 kg)
- 2
bar facing burpees
No modification.
Scaled
Further reduce weight and change movement for capability.
- 1
thrusters
Reduce weight significantly on the bar.
Weight: 45/35 lbs (20/16 kg)
- 2
bar facing burpees
Just perform standard burpees without the bar.