For TimeMetconBenchmark
Coffey
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
800 mRun
50Back Squat
↳ 135/95 lbs (61/43 kg)
50Bench Press
↳ 135/95 lbs (61/43 kg)
800 mRun
35Back Squat
↳ 135/95 lbs (61/43 kg)
35Bench Press
↳ 135/95 lbs (61/43 kg)
800 mRun
20Back Squat
↳ 135/95 lbs (61/43 kg)
20Bench Press
↳ 135/95 lbs (61/43 kg)
800 mRun
1Muscle-Up
Coaching Tips
Strategy
- 1Pace your runs to avoid burning out at the beginning. Aim for a consistent speed that allows you to complete the subsequent strength movements with good form.
- 2Breaking up the back squats and bench press into smaller sets (e.g., 10-15 reps) can help manage fatigue and maintain form, especially in the higher rep ranges.
- 3Transition quickly between movements to maintain momentum, but take a moment to reset your form on the strength lifts before each set.
- 4For the final run, assess your energy levels. If feeling fatigued, consider adopting a jog or fast walk back to ensure you finish strong for the muscle-up.
- 5Keep your muscle-up strategy in mind; if you struggle with muscle-ups, practice strict pull-ups and dips or perform a progression like jumping muscle-ups.
Safety Considerations
Technical Focus
Ensure proper depth in back squats and maintain correct form in the bench press.
Recommended Warm-Up
General Warm-Up:
- Easy Jog - 2 min(Maintain a relaxed pace.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side(Focus on hip mobility.)
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 each direction Ankle Mobility Circles(Improve ankle flexibility.)
Activation Sets:
2 rounds- 8 Back Squat (Light Weight)(Focus on form - use 50% of workout weight.)
- 8 Bench Press (Light Weight)(Use 50% of workout weight.)
- 3-5 Muscle-Up Progression(Practice kipping or strict pull-ups.)
Scaling Options
Intermediate
Reduce weights and modify movements for capability adjustment.
- 1
back squat
N/A
Weight: 110/75 lbs (50/34 kg)
- 2
bench press
N/A
Weight: 110/75 lbs (50/34 kg)
- 3
muscle up
Strict Pull-Ups + Dips
Scaled
Significantly lower weights and modify movements for ability and safety.
- 1
back squat
N/A
Weight: 80/55 lbs (36/25 kg)
- 2
bench press
N/A
Weight: 80/55 lbs (36/25 kg)
- 3
muscle up
Banded Pull-Ups + Jumping Dips