For TimeMetconBenchmark
Sebena
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
2012 mRow
30 secRest
2 Rounds of:
12Burpee Box Jump
30/24 in box
24Thruster
↳ 135/95 lbs (61/43 kg)
30 secRest
2012 mRow
Coaching Tips
Strategy
- 1Maintain a steady pace on the rows to avoid burnout; aim for a negative split on the second row.
- 2For burpee box jumps, focus on technique over speed to prevent tripping or injury.
- 3Chunk thrusters into manageable sets if necessary to maintain form; 8+8 or 12+12 are ideal breaks.
- 4Use the 30 seconds of rest effectively: hydrate and prepare for the next round mentally and physically.
- 5Monitor your heart rate; if you feel fatigued, prioritize form over speed.
Safety Considerations
Technical Focus
Ensure proper alignment and squat depth during thrusters to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min(Low intensity to warm up.)
Mobility:
- Hamstring Stretch - 30 sec(Focus on hamstrings and quads.)
- Hip Flexor Stretch - 30 sec each side
- Shoulder Stretch - 30 sec(Loosen shoulders for thrusters.)
Activation:
2 rounds- 10-15 Bodyweight Squats(Engage legs and activate for thrusters.)
- 5 Burpees(Get used to the motion of the burpee box jump.)
- 5-10 Light Thrusters with PVC(Focus on the movement pattern and proper form.)
Scaling Options
Intermediate
Reduce weights and/or repetitions as needed.
- 1
thruster
Reduce Thruster weight by ~20%.
Weight: 105/70 lbs (47/32 kg)
- 2
burpee box jump
Maintain the same burpee box jump.
Scaled
Reduce weights and/or use easier variations.
- 1
thruster
Reduce Thruster weight by ~40%.
Weight: 80/55 lbs (36/25 kg)
- 2
burpee box jump
Step-ups instead of jumps on the box.