For TimeMetconBenchmark00:00
Open 15.5
27-21-15-9
Monostructural
Weightlifting
Solo
Workout Details
For Time
00:00
For Time:
27-21-15-9 reps of:
Row
Thruster
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on the rower to conserve energy for the thrusters.
- 2Break the thrusters into manageable sets if fatigue sets in, especially on the higher rep counts.
- 3Optimize transitions between movements; set up your equipment close to minimize downtime.
- 4Focus on full hip extension during the thruster to maximize power output.
- 5Keep your core engaged throughout to maintain stability, especially during the thruster.
Safety Considerations
Technical Focus
Ensure proper mechanics in the thruster to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row - 2-3 mins(Start at a moderate pace.)
Mobility:
- 30 sec Squat Hold - 30 sec(Focus on depth and keeping the chest up.)
- 10 Shoulder Dislocates - 1 min(Use a resistance band or PVC pipe.)
- 30 sec each leg Hip Flexor Stretch - 1 min(Keep the back straight.)
Activation:
2 rounds- 10 Light Thrusters - 30 sec(Use a PVC pipe or very light barbell.)
- 200 meters Rower (easy pace) - 1 min(Focus on form.)
Scaling Options
Intermediate
Reduce thruster weight and row calories by ~20%.
- 1
thruster
Reduced thruster weight.
Weight: 75/55 lbs (34/25 kg)
- 2
row
Row for 90% of calories.
Scaled
Further reduce thruster weight and row calories by ~40%.
- 1
thruster
Significantly reduced thruster weight.
Weight: 55/35 lbs (25/16 kg)
- 2
row
Row for 60% of calories.