For TimeMetconBenchmark
Andrew Harper
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time
2.0 kmRun
↳ 1.2 miles
70 mFarmer's Carry
↳ 50/35 lbs (23/16 kg)
Each hand
60Burpee
5Rope Climb
28Alternating Dumbbell Snatch
↳ 50/35 lbs (23/16 kg)
5Rope Climb
60Burpee
70 mFarmer's Carry
↳ 50/35 lbs (23/16 kg)
Each hand
2.0 kmRun
↳ 1.2 miles
Coaching Tips
Strategy
- 1Start with a steady pace on the run to conserve energy for later movements.
- 2Break the burpees into manageable sets (e.g., sets of 10) to avoid fatigue.
- 3Consider a grip switch during the farmer's carry to alleviate forearm fatigue.
- 4Perform rope climbs with controlled movements to maintain safety and avoid falls.
- 5Transition quickly between movements to maintain intensity, but prioritize form over speed.
Safety Considerations
Technical Focus
Ensure proper shoulder engagement during Rope Climbs to avoid strain.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min(Light jog to increase heart rate.)
Mobility:
- 10-15 Shoulder Dislocates(Use a band or PVC pipe.)
- 10-15 per side Hip Flexor Stretch
- 10 per side Wrist Rolls
Activation:
3 rounds- 5 per arm Dumbbell Snatch (light weight)
- 5 Burpee
- 2-3 Rope Climb (practice ascent)(Focus on technique.)
Scaling Options
Intermediate
Weight reduction and modified movements.
- 1
farmers carry
Lower weight for carry
Weight: 40/25 lbs (18/11 kg)
- 2
alternating dumbbell snatch
Lower weight for snatch
Weight: 40/25 lbs (18/11 kg)
- 3
rope climb
Use banded rope climbs or rows instead.
Scaled
Further weight reduction and alternative movements.
- 1
farmers carry
Lower weight for carry
Weight: 30/20 lbs (14/9 kg)
- 2
alternating dumbbell snatch
Lower weight for snatch
Weight: 25/15 lbs (11/7 kg)
- 3
rope climb
Use knee raises or legless rope climbs.