For TimeMetconBenchmark
10×10
10 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10 Rounds for Time:
10 calAssault Air Bike
10Squat Snatch
↳ 95/65 lbs (43/29 kg)
10Push-Up
10Russian Twist
↳ 25/15 lbs (11/7 kg)
Coaching Tips
Strategy
- 1For the Assault Air Bike, aim for a steady and controlled pace to avoid burnout.
- 2When transitioning to Squat Snatches, focus on maintaining good form; don’t rush and risk injury.
- 3For Push-Ups, if you start to tire, drop to your knees rather than compromising form.
- 4Use core engagement for Russian Twists, and aim for a smooth and controlled rotation rather than speed.
- 5Consider breaking up reps into smaller chunks if fatigue sets in, particularly in the snatches and push-ups.
Safety Considerations
Technical Focus
Maintain proper snatch form to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- Air Bike (easy pace) - 2 min easy(Focus on a comfortable pace.)
Mobility Stretches:
- 10-15 Shoulder Dislocates(Use a PVC pipe or light bar.)
- 30 sec Squat Holds(Keep chest up and push knees out.)
- 10 per side Torso Twists(Engage core and rotate slowly.)
Activation Mini-WOD:
2 rounds- 30 sec Assault Bike (easy pace)(Focus on form.)
- 5-10 Push-Ups(Strict form.)
- 5 Empty Barbell Snatch(Focus on technique.)
Scaling Options
Intermediate
Reduced weights and intensity.
- 1
assault air bike
Same movements with 8 cal.
- 2
squat snatch
Reduced load.
Weight: 75/55 lbs (34/25 kg)
- 3
push up
Elevated Push-Ups.
- 4
russian twist
Reduced weight.
Weight: 20/10 lbs (9/5 kg)
Scaled
Lighter weights and modified movements.
- 1
assault air bike
Same movements with 6 cal.
- 2
squat snatch
Use a PVC pipe for practice.
Weight: 45/35 lbs (20/16 kg)
- 3
push up
Knee Push-Ups.
- 4
russian twist
Bodyweight twists.
Weight: 10/5 lbs (5/2 kg)