For TimeMetconBenchmark
Workaholic
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
3 Rounds of:
21 calRow
15Chest-to-Bar Pull-Up
Directly into, 3 Rounds of:
21Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
15Thruster
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Start the row strong but settle into a sustainable pace for the calories; aim for consistent strokes and maintain good posture.
- 2For chest-to-bar pull-ups, prioritize full extension at the bottom and try to keep sets unbroken or limited to 2 sets.
- 3Kettlebell swings should be driven by the hips; maintain a flat back and keep the kettlebell close to your body as it swings.
- 4When transitioning to thrusters, ensure a smooth transition from the kettlebell ground to the overhead position; focus on maintaining core stability throughout the lift.
- 5Consider micro-rests between movements if form begins to break down, particularly during the thruster and pull-up movements.
Safety Considerations
Technical Focus
Ensure proper overhead position during thrusters to avoid lumbar strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min easy(Focus on rhythm and breathing.)
Mobility:
- 2 Shoulder Stretch - 30 sec hold(Focus on loosening the shoulders.)
- 2 Hip Flexor Stretch - 30 sec hold(Ensure hips are open for thrusters.)
- 2 Thoracic Spine Opener - 30 sec hold(Increase range of motion for overhead movements.)
Activation:
2 rounds- 10 Kettlebell Swing (light)(Focus on hip snap and control.)
- 5 Thruster (light bar)(Emphasize full range of motion.)
- 5 Pull-Up Hang(Engage shoulders and warm up the lats.)
Scaling Options
Intermediate
Reduce weights and reps for movements to accommodate intermediate athletes.
- 1
row
Keep calories the same.
- 2
chest to bar pull up
Switch to regular Pull-Ups.
- 3
kettlebell swing
Weight: 43/26 lbs (19.5/11.8 kg)
- 4
thruster
Weight: 80/55 lbs (36.3/24.9 kg)
Scaled
Further reduce weights and change pull-up variation.
- 1
row
Keep calories the same.
- 2
chest to bar pull up
Banded Pull-Ups or Ring Rows.
- 3
kettlebell swing
Weight: 35/26 lbs (15.9/11.8 kg)
- 4
thruster
Weight: 65/45 lbs (29.5/20.4 kg)