For TimeMetconBenchmark
Painstorm XXV
Weightlifting
Solo
Workout Details
For Time
For Time:
500Thrusters
↳ 45/35 lbs (20/16 kg)
Coaching Tips
Strategy
- 1Pace yourself to prevent early fatigue – consider breaking the reps into manageable sets (e.g., 5 sets of 100).
- 2Focus on maintaining a steady breathing pattern throughout the movement to help with endurance.
- 3Make sure to keep the core engaged during the thrusters to protect the lower back and improve stability.
- 4Use a full range of motion: get low in the squat and press fully overhead.
- 5Ensure to transition swiftly between sets to minimize downtime.
Safety Considerations
Technical Focus
Ensure proper positioning of the barbell overhead to avoid strain on the shoulders.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row - 2-3 min(Easy pace to elevate heart rate.)
Mobility:
- Shoulder Stretch - 30 sec(Focus on shoulders and chest.)
- Hip Flexor Stretch - 30 sec(Loosen hip muscles.)
- Ankle Dorsiflexion Stretch - 30 sec(Improve ankle mobility for thrusters.)
Activation:
2 rounds- 10 Light Thrusters(Use a lighter bar (empty or a training bar).)
- 10 Air Squats(Focus on form before weight.)
- 10 Push Press(Use a light bar or dumbbells to prepare shoulders.)
Scaling Options
Intermediate
Reduce weight to ~20% for male and female.
- 1
thrusters
Keep all movements, reduce weight.
Weight: 35/28 lbs (15.88/12.7 kg)
Scaled
Reduce weight to ~40% for male and female with movement modifications.
- 1
thrusters
Use lighter weights or modified movements, such as push press or thrusters with a lighter bar.
Weight: 27/21 lbs (12.25/9.53 kg)