OtherMetconWeightliftingBenchmark20:00
Open 23.2
Gymnastics
Weightlifting
Solo
Workout Details
Other
20:00
On a 20-minute clock:
"23.2 A"
AMRAP in 15 minutes:
5Burpee Pull-Up
10Shuttle Runs
25 ft out, 25 ft back
*Add 5 additional Burpee Pull-Ups after each round
"23.2 B"
5 minutes to establish:
1Thruster
Max weight
Coaching Tips
Strategy
- 1Pace yourself during the Burpee Pull-Ups, especially as the reps increase each round.
- 2On Shuttle Runs, focus on explosive starts to maximize speed while maintaining control.
- 3Consider breaking the Burpee Pull-Ups into smaller sets if fatigue sets in to maintain form.
- 4Use the 5-minute thruster segment to establish a weight that feels challenging but is still liftable with good technique.
- 5Stay aware of your rest breaks; they can impact your overall time significantly.
Safety Considerations
Technical Focus
Ensure proper form during Burpee Pull-Ups to avoid shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 2 min Light Jog - 2 min(Easy pace to elevate heart rate.)
Mobility Work:
- 30 sec each side Shoulder Stretch - 30 sec(Focus on shoulders for Burpee Pull-Ups.)
- 30 sec each side Hip Flexor Stretch - 30 sec(Prepare hips for thrusters.)
Activation Set:
2 rounds- 2 2 Burpee Pull-Ups(Light set to prepare for the main workout.)
- 4 4 Shuttle Runs(Activate legs and practice quick transitions.)
Scaling Options
Intermediate
Reduce weight for Thrusters and modify Burpee Pull-Ups.
- 1
burpee pull ups
Banded Burpee Pull-Ups
- 2
thrusters
Reduce weight by ~20%
Weight: 135/95 lbs (61/43 kg)
Scaled
Further reduce weight and modify movements.
- 1
burpee pull ups
Ring Rows
- 2
thrusters
Reduce weight by ~40%
Weight: 75/55 lbs (34/25 kg)