For TimeMetconBenchmark12:00
Open 25.2
Gymnastics
Weightlifting
Solo
Workout Details
For Time
12:00
For Time:
21Pull-Up
42Double-Under
21Thruster
↳ 95/65 lbs (43/29 kg)
18Chest-to-Bar Pull-Up
36Double-Under
18Thruster
↳ 115/75 lbs (52/34 kg)
15Bar Muscle-Up
30Double-Under
15Thruster
↳ 135/85 lbs (61/39 kg)
Coaching Tips
Strategy
- 1Break pull-ups and muscle-ups into manageable sets, especially towards the end.
- 2Aim for unbroken double-unders at the beginning; consider pacing them if fatiguing later.
- 3For thrusters, focus on form to prevent back strain; consider resetting grip if needed.
- 4Transition smoothly between movements to save time; consider pre-planning your next movement while finishing the current one.
Safety Considerations
Technical Focus
Ensure consistent pulling technique to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Steady pace to increase heart rate.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 Hip Flexor Stretch(Hold for 20 seconds on each side.)
- 10 Wrist Stretch(Prepare wrists for high volume pulling.)
Activation:
2 rounds- 5 5 Pull-Ups
- 10 10 Thrusters (45 lbs)(Light weight to warm-up movement.)
- 15 15 Double-Unders
Scaling Options
Intermediate
Reduce weights and adjust pull-up variations.
- 1
pull ups
Banded Pull-Ups
- 2
double unders
Single-Unders
- 3
thrusters
Weight: 75/55 lbs (34/25 kg)
- 4
chest to bar pull ups
Chest-to-Bar Assistance
- 5
bar muscle ups
Pull-Ups + Dips
Scaled
Further reduce weights and modify movements.
- 1
pull ups
Ring Rows
- 2
double unders
Single-Unders
- 3
thrusters
Weight: 45/35 lbs (20/16 kg)
- 4
chest to bar pull ups
Assisted Pull-Ups
- 5
bar muscle ups
Jumping Pull-Ups + Dips