For TimeMetconBenchmark
Brian
3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds For Time:
5Rope Climb
25Back Squat
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Pace yourself through the Rope Climbs, focusing on technique rather than speed to minimize fatigue.
- 2For Back Squats, consider breaking them into manageable sets (like 10-10-5) to avoid muscle failure early in the workout.
- 3Transition efficiently between movements to maintain heart rate while allowing brief rest periods to help preserve strength.
- 4Focus on keeping your heels down during the Back Squats to maintain stability and proper form.
- 5Stay tight in your core during both movements to protect your lower back and improve overall performance.
Safety Considerations
Technical Focus
Ensure proper grip and body movement for Rope Climbs to prevent falls and maintain form.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Warm up the legs and back.)
Mobility:
- 5 per side Hip Flexor Stretch(Loosen the hip flexors for squatting.)
- 10 Shoulder Dislocates - 1 min(Prepare the shoulders for climbing.)
Activation:
2 rounds- 10 Air Squats(Focus on form, keeping the heels down.)
- 2 Partner Rope Climb Practice - 1 min(Practice legless climbs or use a partner to assist.)
Scaling Options
Intermediate
Reduce weights and difficulty of Rope Climbs.
- 1
rope climb
Assisted Rope Climbs or use lower height
- 2
back squat
Reduce weight by 20%
Weight: 150/100 lbs (/ kg)
Scaled
Significantly reduce weights and modify movements.
- 1
rope climb
Replace with Legless Rope Climbs or 2:1 ratio Lower Body Scale
- 2
back squat
Reduce weight by 40%
Weight: 110/75 lbs (/ kg)