For TimeMetconBenchmark12:00
2223 Intervals
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
12:00
For Time:
Three 2-minute Intervals:
2Rope Climb
10 calSki
Male/Female split
Overhead Squat
↳ 155/105 lbs (70/48 kg)
Max effort
Then:
1 minute Rest
Time Cap: 12 minutes
Note: Time Cap: 12 minutes
Coaching Tips
Strategy
- 1Pace your rope climbs, focusing on technique to avoid fatigue.
- 2Break down the overhead squats into manageable sets if you struggle with max effort.
- 3Keep transitions quick between movements, but control your breathing.
- 4On the Ski Erg, maintain a steady, powerful rhythm rather than sprinting to conserve energy for the overhead squats.
- 5Use the rest interval wisely to prepare mentally for the next round.
Safety Considerations
Technical Focus
Ensure proper overhead position to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing or Ski Erg - 2-3 min(Perform at a moderate pace.)
Mobility Stretches:
- 10-15 Shoulder Dislocations
- 5-10 each side Hip Flexor Stretch
- 10 each direction Ankle Circles
Activation Set:
2 rounds- 5-10 Light Overhead Squats(Use a PVC pipe or empty barbell.)
- 2-3 Rope Climbs or Rope Pulls(If unable to climb, lower the difficulty.)
Scaling Options
Intermediate
Reduce weights slightly and limit the number of max overhead squats.
- 1
rope climb
Reduce to 1 rope climb.
- 2
ski
Maintain 10/7 calories.
- 3
overhead squat
Weight: 125/85 lbs (57/39 kg)
Scaled
Further reduce weights and modify movements for safety.
- 1
rope climb
Banded Pull-ups instead of rope climbs.
- 2
ski
Maintain 5 calories.
- 3
overhead squat
Weight: 95/65 lbs (43/29 kg)