For TimeMetconBenchmark
Open 16.5
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 Burpee
Coaching Tips
Strategy
- 1Consider breaking up thrusters into manageable sets to maintain form, especially as fatigue sets in. For example, try 7-7-7 on your first sets.
- 2Maintain a steady rhythm on burpees; keep transitions smooth by minimizing downtime between movements.
- 3Focus on consistent breathing patterns to help manage fatigue throughout the changing rep scheme.
- 4Stay mentally aware of your rep count as the format descends; it's easy to lose track in longer workouts.
- 5Prioritize a solid landing position when finishing burpees to stay steady and prepared for the next thruster set.
Safety Considerations
Technical Focus
Monitor the integrity of the thruster movement; ensure a full squat and proper bar path to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2 min Rowing - 2 min easy(Use a moderate pace to elevate heart rate.)
Mobility:
- 10 Shoulder Dislocates - 30 sec(Use a band or PVC pipe to increase shoulder mobility.)
- 5 per side Hip Openers - 30 sec(Dynamic movements to prepare the hips for squatting.)
- 30 sec Wrist Stretch - 30 sec(Stretch wrists, especially for thruster setup.)
Activation:
2 rounds- 5-10 Light Thrusters(Use an empty barbell or light weight.)
- 5 Burpees(Focus on mechanics, not speed.)
Scaling Options
Intermediate
Reduce load and/or modify movements to manage effort.
- 1
thrusters
Reduce weight on barbell
Weight: 75/55 lbs (34/25 kg)
- 2
bar facing burpee
Standard burpees
Scaled
Further reduce load and modify movements for accessibility.
- 1
thrusters
Reduce weight on barbell
Weight: 55/35 lbs (25/16 kg)
- 2
bar facing burpee
Step back instead of jumping for burpees.