For TimeMetconBenchmark
Nicolas
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time
Buy-In: 2 mile Run
Then, 4 Rounds of:
3 Rope Climbs
18 Thrusters (95/65 lbs)
12 Bar Facing Burpees
Cash-Out: 2 mile Run
Wear a Weight Vest (20/14 lbs) throughout
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace yourself on the 2-mile run, as this sets the tone for the chipper. Consider breaking the run into manageable segments if needed.
- 2During the rope climbs, prioritize using your legs to assist with the pull to reduce fatigue in the upper body.
- 3For the thrusters, try to maintain a steady breathing pattern and aim to perform them in sets that you can consistently manage (e.g., sets of 6).
- 4When transitioning between movements, keep the weight vest on but be efficient with your movements to maintain momentum.
- 5Focus on powerful and explosive movements during the bar facing burpees to minimize time spent on the floor and maximize the speed getting back up.
Safety Considerations
Technical Focus
Ensure proper technique during rope climbs to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jogging - 2 min(Focus on a light jog to loosen up.)
Mobility Work:
- 5 per side Overhead Reach Stretch(Hold for 1-2 seconds each stretch.)
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 5 per side Hip Flexor Stretch(Hold for 30 seconds each.)
Activation Sets:
2 rounds- 10 Air Squats(Focus on form and depth.)
- 2 Rope Climbs (low height practice)(Practice the technique without going too high.)
- 10 Push Press with Empty Barbell(Focus on the explosive movement of the press.)
Scaling Options
Intermediate
Reduce weight for thrusters and modify rope climbs.
- 1
rope climb
Rope Climbs (2-4 Shorter Climbs or 1 rope climb for every 2 rounds)
- 2
thruster
Reduce thruster weight by ~20%.
Weight: 75/55 lbs (34/25 kg)
- 3
bar facing burpee
Scaled
Further reduce weights and modify movements.
- 1
rope climb
Ring Rows or a lower height option for Rope Climbs.
- 2
thruster
Reduce thruster weight by ~40%.
Weight: 45/35 lbs (20/16 kg)
- 3
bar facing burpee
Regular Burpees instead of Bar Facing.