For TimeMetconBenchmark
Bull
2 Rounds
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
2 Rounds For Time:
200Double-Under
50Overhead Squat
↳ 135/95 lbs (61/43 kg)
50Pull-Up
1.6 kmRun
↳ 1.0 miles
Coaching Tips
Strategy
- 1Pace yourself on the double-unders; consider breaking them into manageable sets to avoid fatigue early.
- 2During the overhead squats, focus on maintaining a solid core and keeping the bar stable overhead throughout the movement.
- 3For pull-ups, think about using a kipping motion if needed to save energy; consider breaking them into small sets if you can't do them unbroken.
- 4On the mile run, start at a controlled pace and adjust based on how you feel after the first round; use it as a recovery from the strength and power elements beforehand.
- 5Ensure smooth transitions between movements to minimize downtime.
Safety Considerations
Technical Focus
Monitor overhead squat depth and shoulder mobility to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jump Rope - 2-3 min
Mobility Work:
- 10 Shoulder Dislocates - 0
- 30 seconds each side Hip Flexor Stretch - 0
- 5-10 Ankle Mobility Stretch - 0
Activation Drills:
2 rounds- 10 Air Squats - 0
- 5-10 Pull-Ups (Assisted or Kipping if available) - 0
- 5-10 Overhead Squats with Empty Barbell - 0(Focus on form and stability.)
Scaling Options
Intermediate
Reduce overhead squat weight by approx. 20% and adjust pull-ups as necessary.
- 1
double under
Maintain double-unders, but can perform single-unders instead.
- 2
overhead squat
Reduce weight accordingly.
Weight: 108/76 lbs (49/34 kg)
- 3
pull up
Switch to banded pull-ups or ring rows.
- 4
run
Reduce distance to 800m.
Scaled
Reduce overhead squat weight significantly and modify pull-up progression.
- 1
double under
Perform 150 single-unders in place of double-unders.
- 2
overhead squat
Focus on form and reduce weight drastically.
Weight: 80/65 lbs (36/29 kg)
- 3
pull up
Switch to ring rows or jumping pull-ups.
- 4
run
Walk for 800m as a substitute.