For TimeMetconBenchmark
Larry
21-18-15-12-9-6-3
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
21-18-15-12-9-6-3 reps of:
Front Squat
↳ 115/75 lbs (52/34 kg)
Bar Facing Burpee
200 mSandbag Carry
↳ 80/50 lbs (36/23 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace, especially on the Sandbag Carry to avoid dropping the bag.
- 2Break the Front Squats into manageable sets if needed (e.g., 5s or 3s).
- 3Ensure bar speed on Burpees is consistent to maximize efficiency and maintain rhythm.
Safety Considerations
Technical Focus
Ensure proper squat depth and back posture during carries.
Recommended Warm-Up
Warm Up with Cardio:
- 5 min easy Row - 5 min
Mobility for Squats and Shoulders:
- 5 per side Hip Flexor Stretch - 2 min
- 10 Shoulder Dislocates - 1 min
- 5 Squat Folds - 1 min
Activation: Mini WOD
2 rounds- 10 Air Squat
- 5 Push-Up
- 8 Sandbag Deadlift
Scaling Options
Intermediate
Reduce weight by ~20% and consider banded variations of movements if needed.
- 1
front squat
Maintain full depth and form.
Weight: 92/60 lbs (42/27 kg)
- 2
bar facing burpee
Standard burpees without bar facing.
- 3
sandbag carry
Use a lighter sandbag.
Weight: 64/40 lbs (29/18 kg)
Scaled
Reduce weight by ~40% and allow for modifications.
- 1
front squat
Use a PVC pipe or lighter barbell.
Weight: 69/45 lbs (31/20 kg)
- 2
bar facing burpee
Perform step-back burpees.
- 3
sandbag carry
Use an even lighter sandbag.
Weight: 48/30 lbs (22/14 kg)