For TimeMetconBenchmark40:00
Open 17.5
10 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
40:00
10 Rounds for Time:
9Thruster
↳ 95/65 lbs (43/29 kg)
35Double-Under
Time Cap: 40:00
Coaching Tips
Strategy
- 1Maintain a steady pace, especially during the thrusters, to avoid burnout before the later rounds.
- 2Break the thrusters into smaller sets (e.g., 5-4) if fatigue sets in, especially in later rounds.
- 3Focus on quick transitions between movements to minimize rest time.
- 4Utilize efficient jump rope technique to conserve energy.
- 5Consider double-under training prior to the workout to ensure familiarity with technique.
Safety Considerations
Technical Focus
Knees caving in during the thruster or improper jumping technique in double-unders.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Work:
- 10 Shoulder Dislocates with PVC
- 5 each leg Lunging Hip Flexor Stretch
- 10 each side Ankle Mobility
Activation Set:
3 rounds- 5 Thrusters with PVC
- 10 Single-Unders
Scaling Options
Intermediate
Reduce barbell weight by ~20% and reduce rep count for double-unders.
- 1
thrusters
Weight: 75/55 lbs (34/25 kg)
- 2
double unders
Single-Unders
Scaled
Reduce barbell weight by ~40% and modify double-unders.
- 1
thrusters
Weight: 50/35 lbs (23/16 kg)
- 2
double unders
Jumping Jacks or Single-Unders