For TimeMetconBenchmark
True Grit
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
2000 mRow
At 1-minute mark, begin:
Thruster
↳ 95/65 lbs (43/29 kg)
Death by format
Coaching Tips
Strategy
- 1Pace your row to ensure you have energy for the thrusters, aiming for a consistent stroke.
- 2Start your thrusters immediately at the 1-minute mark and try to maintain a steady rhythm throughout the set.
- 3Break the thrusters into manageable sets if needed, such as 5-10 reps at a time to avoid extreme fatigue.
- 4Focus on form during the thruster; keep your core tight, and engage your legs to drive the weight overhead effectively.
- 5Use the rest periods wisely, recover your breath between thruster sets.
Safety Considerations
Technical Focus
Monitor form on the thruster to prevent back strain and ensure a full range of motion.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row(Row at a moderate pace to warm up.)
Mobility:
- Shoulder Stretch - 30 sec each side
- Hip Flexor Stretch - 30 sec each side
- Hamstring Stretch - 30 sec each side
Activation:
2 rounds- 10 Air Squat
- 5-8 DB Thruster (light weight)(Focus on form with light weights.)
- 30 sec High Knee Runs(Increase heart rate and activate legs.)
Scaling Options
Intermediate
Reduce weights and maintain the same movements.
- 1
thruster
No modification for movement.
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce weights and modify movements to support ability level.
- 1
thruster
Banded Thrusters or Dumbbell Thrusters.
Weight: 55/35 lbs (25/16 kg)