For TimeMetconBenchmark
Noah
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
Buy-In: 67 Push-Ups
3 Rounds of:
800m Run
23 Pull-Ups
23 Wall Ball Shots
21 Deadlifts (165/105 lbs)
Cash-Out: 67 Push-Ups
Coaching Tips
Strategy
- 1Start strong on the Push-Ups to avoid fatigue later in the WOD.
- 2Pace the 800m Run to maintain energy for the subsequent movements.
- 3For the Pull-Ups, break them into manageable sets if necessary to avoid burnout.
- 4Aim to keep Wall Ball shots unbroken if possible; otherwise, take short breaks.
- 5Focus on maintaining form during Deadlifts, especially as fatigue sets in.
Safety Considerations
Technical Focus
Watch for excessive shoulder strain during Pull-Ups and Push-Ups.
Recommended Warm-Up
General Warm-Up:
- 400m Easy Run(At a conversational pace.)
Mobility:
- 5-10 each side Shoulder Stretches(Focus on shoulder flexibility.)
- 5-10 Hip Openers(Mobilize hips for the Run and Deadlifts.)
- 5-10 each side Hamstring Stretch(Stretch hamstrings for Deadlifts.)
Activation:
2 rounds- 5-10 Push-Ups (Knee or Standard)(Activate chest and arms.)
- 15-30 sec Hollow Body Hold(Engage core.)
- 5-10 Jump Squats(Activate legs.)
Scaling Options
Intermediate
Reduce loads and modify movements
- 1
push up
Incline Push-Ups
- 2
run
400m Run
- 3
pull up
Banded Pull-Ups
- 4
wall ball shot
Reduce wall ball weight
Weight: 20/14 lbs (9/6 kg)
- 5
deadlift
Lighten deadlift weight
Weight: 135/85 lbs (61/39 kg)
Scaled
Significantly lessen load and modify movements
- 1
push up
Push-Ups from knees
- 2
run
200m Walk/Run
- 3
pull up
Ring Rows
- 4
wall ball shot
Reduce wall ball weight significantly
Weight: 14/10 lbs (6/4 kg)
- 5
deadlift
Lighten deadlift weight
Weight: 95/65 lbs (43/29 kg)