For TimeMetconBenchmark
Sneak Attack
10 Rounds
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
10 Rounds for Time:
10Thrusters
↳ 95/65 lbs (43/29 kg)
10Bar Over Burpees
10 calAssault Air Bike
Coaching Tips
Strategy
- 1Break the thrusters into manageable sets if needed, especially in later rounds.
- 2Keep a steady pace on the Assault Bike to avoid burnout; consider pacing your calories based on your capacity.
- 3Stay efficient with bar over burpees by minimizing time on the ground and getting up smoothly.
- 4Transition quickly between each movement, but allow yourself short, intentional breaks if forms start to break down.
- 5Stay mentally focused and use each round as a checkpoint to gauge your effort and adjust if necessary.
Safety Considerations
Technical Focus
Monitor for back positioning during thrusters to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Air Bike - 3 min easy
Mobility Work:
- 30 sec hold Overhead Shoulder Stretch
- 30 sec hold each side Hip Flexor Stretch
- 30 sec hold each side Wrist Stretch
Activation Sets:
2 rounds- 10 Empty Barbell Thrusters(Focus on form and full range of motion.)
- 5 Jumping Burpees(Maintain a steady pace throughout.)
- 10 calories Easy Assault Bike(Prepare for the calorie target by maintaining a consistent speed.)
Scaling Options
Intermediate
Reduce thruster weight by approx. 20%.
- 1
thrusters
Weight: 75/55 lbs (34/25 kg)
- 2
bar over burpees
- 3
assault air bike
Scaled
Reduce thruster weight by approx. 40%.
- 1
thrusters
Weight: 55/35 lbs (25/16 kg)
- 2
bar over burpees
- 3
assault air bike