For TimeMetconBenchmark20:00
Open 19.5
33-27-21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
33-27-21-15-9 reps of:
Thruster
↳ 95/65 lbs (43/29 kg)
Chest-to-Bar Pull-Up
Time Cap: 20 minutes
Coaching Tips
Strategy
- 1Start the first round of thrusters steady to gauge your pacing for the rest of the WOD.
- 2Aim to break up the chest-to-bar pull-ups if needed, going for smaller sets to avoid fatigue early.
- 3Transition quickly between movements to maximize your time during the set.
- 4Focus on maintaining a strong core throughout the thrusters to protect your lower back.
- 5Use a hook grip on the barbell to conserve energy for the pull-ups.
Safety Considerations
Technical Focus
Ensure proper form during thrusters to avoid lower back stress.
Recommended Warm-Up
General Warm-Up: 2-3 minutes
- Rowing - 2 min(Light intensity to warm up body.)
Mobility: 2-3 minutes
- 1-2 Shoulder Flexibility Stretch(Focus on shoulder and wrist flexibility.)
- 1-2 Quad Stretch(Loosen up quads for thrusters.)
Activation: 3-4 minutes
2 rounds- 5-10 Light Thrusters(Use an empty bar or light weight.)
- 5-10 Pull-Ups or Ring Rows(Choose a modification appropriate for current ability.)
Scaling Options
Intermediate
Reduce the weight and adjust pull-ups to a manageable level.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
chest to bar pull up
Banded Pull-Ups
Scaled
Significantly reduced weight and easier modifications for pull-ups.
- 1
thruster
Weight: 55/40 lbs (25/18 kg)
- 2
chest to bar pull up
Ring Rows