For TimeMetconBenchmark
Bulger
10 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10 Rounds For Time:
150 mRun
7Chest-to-Bar Pull-Up
7Front Squat
↳ 135/95 lbs (61/43 kg)
7Handstand Push-Up
Coaching Tips
Strategy
- 1Pace the runs consistently across rounds to avoid burnout.
- 2Aim to perform the chest-to-bar pull-ups in small sets (2-4) to maintain quality of movement.
- 3Since front squats are a compound movement, focus on maintaining a strong core throughout.
- 4Use wall space for handstand push-ups; consider breaking them into smaller sets (2-4) to avoid failure, especially after several rounds.
Safety Considerations
Technical Focus
Monitor form and depth on squats and handstand push-ups for injury prevention.
Recommended Warm-Up
General Warm-Up:
- 150 Run - 2 min easy(Warm up with light running, increasing pace gradually.)
Mobility:
- 5-10 Shoulder Stretch - 30 sec(Focus on shoulders and thoracic spine.)
- 5-10 Hip Flexor Stretch - 30 sec(Stretch hip flexors well for squats.)
- 5-10 Wrist Stretch - 30 sec(Prepare wrists for pull-ups and handstand push-ups.)
Activation:
2 rounds- 10-15 Air Squats(Focus on depth and stability.)
- 5-10 Push-Ups(Engage shoulders similar to handstand push-ups.)
- 5 Pull-Ups(Practice chest-to-bar movement.)
Scaling Options
Intermediate
Reduce weight on front squats and modify pull-ups
- 1
front squat
Weight: 110/75 lbs (50/34 kg)
- 2
chest to bar pull up
Banded Pull-Ups
Scaled
Significantly reduce weight and adjust pull-up movements
- 1
front squat
Weight: 80/55 lbs (36/25 kg)
- 2
chest to bar pull up
Ring Rows
- 3
handstand push up
Pike Push-Ups