For TimeMetconBenchmark10:00
Redemption
3-21, 2-15, 1-9
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10:00
For Time:
3-21, 2-15, 1-9 reps of:
Pegboard Ascents
Thruster
↳ 135/85 lbs (61/39 kg)
Time Cap: 10 minutes
Coaching Tips
Strategy
- 1Pace yourself on the pegboard ascents, as they can be exhausting. Consider planning your grip and footwork before starting.
- 2For thrusters, consider breaking the sets into manageable chunks (like 5-5-5) to avoid fatigue.
- 3Focus on your breathing during transitions from pegboard to thrusters to maintain a steady heart rate.
- 4Check your form on thrusters — keep the core tight and avoid overextending during the overhead phase, especially when fatigued.
Safety Considerations
Technical Focus
Ensure proper grip and body alignment during Pegboard Ascents to prevent falls.
Recommended Warm-Up
General Warm-Up:
- 2 min at an easy pace Rowing - 2 min(Focus on smooth, controlled strokes.)
Mobility:
- 10 reps Shoulder Dislocates - 1 min(Use a PVC pipe or stick to increase range.)
- 10-15 seconds each side Hip Flexor Stretch - 2 min(Kneel on one knee and lean forward to stretch the hip flexor.)
Activation:
2 rounds- 5 reps Empty Bar Thruster - 1 min(Focus on form and activating the shoulders.)
- 30 sec hold Pegboard Holds - 1 min(Practice maintaining grip on a rig or a similar surface.)
Scaling Options
Intermediate
Reduce weight for thrusters and consider shorter pegboard sections.
- 1
thruster
Reduced weight for thrusters.
Weight: 115/70 lbs (52/32 kg)
- 2
pegboard ascents
Limit ascending height on the pegboard.
Scaled
Further reduce weight for thrusters and use assisted methods for pegboard ascents.
- 1
thruster
Further reduced weight for thrusting.
Weight: 80/45 lbs (36/20 kg)
- 2
pegboard ascents
Perform modified ascents or use a strap for assistance.