For TimeMetconBenchmark15:00
Open 24.3
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
5 Rounds of:
10Thrusters
↳ 95/65 lbs (43/29 kg)
10Chest-to-Bar Pull-Ups
1 minRest
5 Rounds of:
7 Thrusters (135/95 lbs)
7Thrusters
↳ 135/95 lbs (61/43 kg)
7Bar Muscle-Ups
Coaching Tips
Strategy
- 1Start with a controlled pace in the first rounds and focus on technique to avoid burnout.
- 2For thrusters, aim to keep your sets unbroken when possible; consider breaking the second set of thrusters if you feel fatigue.
- 3Transition quickly between movements, especially after the rest, to maintain intensity.
- 4For muscle-ups, ensure you have a solid kip to make the movement more efficient; using banded options can help develop strength.
- 5Stay mindful of your grip during pull-ups to prevent slipping, especially as fatigue sets in after several rounds.
Safety Considerations
Technical Focus
Ensure proper alignment and safety in overhead movements.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Maintain a moderate pace.)
Mobility Drills:
- 30 sec each arm Shoulder Stretch
- 30 sec each leg Hip Flexor Stretch
- 1 min Wrist Mobility(Focus on wrists for pulling movements.)
Movement Preparation:
2 rounds- 10 Light Thrusters(Use a lighter weight (~45 lbs) for activation.)
- 5-10 Pull-Up Progressions(Include banded options as needed.)
Scaling Options
Intermediate
Weight reduced by ~20%, with movement modifications where essential.
- 1
thrusters
Weight: 75/55 lbs (34/25 kg)
- 2
chest to bar pull ups
Chest-to-Bar → Standard Pull-Ups
- 3
bar muscle ups
Bar Muscle-Ups → Pull-Ups + Dips
Scaled
Weight reduced by ~40%, allowing for alternative movement progressions.
- 1
thrusters
Weight: 55/35 lbs (25/16 kg)
- 2
chest to bar pull ups
Chest-to-Bar → Banded Pull-Ups
- 3
bar muscle ups
Bar Muscle-Ups → Ring Rows + Jump Dips