For TimeMetconBenchmark15:00
Running Jackie
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
800 mRun
50Thruster
↳ 45/35 lbs (20/16 kg)
30Pull-Up
Coaching Tips
Strategy
- 1Start strong on the 800m run, but maintain a sustainable pace to avoid burning out too early.
- 2Break the 50 thrusters into manageable sets (e.g., 10 sets of 5 or 5 sets of 10) to maintain form and avoid fatigue.
- 3Use a good kip for the pull-ups to conserve energy; incorporate short breaks for grip recovery when needed.
- 4Stay focused on transitions between the run, thrusters, and pull-ups to minimize downtime.
- 5Keep the barbell close to your body during thrusters to engage your core and use your legs effectively.
Safety Considerations
Technical Focus
Watch for proper overhead positioning during thrusters to avoid hyperextension of the back.
Recommended Warm-Up
General Warm-Up: Running
- Jogging - 2-3 min(Easy jog to warm-up.)
Mobility Work:
- 10 Shoulder Dislocates with PVC(Focus on lat and shoulder mobility.)
- 5 Squat Holds - 10 sec(Stretch out your hips.)
- 5 Overhead Reach Stretch - 10 sec(Open up shoulders.)
Activation: Mini-WOD
2 rounds- 5 Light Thrusters (Empty Bar)(Focus on form and full range.)
- 5 Pull-Up Progressions (Banded)(Prep for kipping motion.)
- 5 each leg Dynamic Leg Swings(Loosen up legs for running.)
Scaling Options
Intermediate
Reduce weight and reps while still maintaining challenge.
- 1
thruster
Reduce barbell weight for thrusters.
Weight: 35/25 lbs (15.9/11.3 kg)
- 2
pull up
Banded Pull-Ups to assist.
Scaled
Further lower weight and total volume.
- 1
thruster
Further reduce barbell weight.
Weight: 30/20 lbs (13.6/9.1 kg)
- 2
pull up
Ring Rows for pull-up modification.