For TimeMetconBenchmark
PSD Dutch
Gymnastics
Weightlifting
Solo
Workout Details
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For Time
67Burpee
5 Rounds of:
9 Pull-Ups
17 Sandbag Squats (70 lbs)
21 Push-Ups
23 Sandbag Box Step-Ups (20 in, 70 lbs)
Rest 2 minutes
Cash-Out: 800 meter Sandbag Run (70 lbs)
Wear a Weight Vest (20/14 lbs)
Note: Weight vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace the burpees to avoid burning out early; they are a significant buy-in.
- 2Strategically break up the Pull-Ups if needed to maintain form throughout the rounds.
- 3For the Sandbag Squats and Step-Ups, focus on maintaining a solid core and control the descent to avoid injury.
- 4Utilize the rest periods effectively, breathing deeply to recover and prepare for the next round.
- 5On the Sandbag Run, maintain a steady pace and focus on your breathing to ensure you complete the distance without exhausting yourself.
Safety Considerations
Technical Focus
Ensure proper squat form to prevent knee injuries during squats and step-ups.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility Work:
- Hip Flexor Stretch - 30 sec per side
- 10 Shoulder Dislocates
- Ankle Dorsiflexion - 30 sec per side
Activation Sets:
2 rounds- 10 Bodyweight Squats
- 5 Push-Ups
- 5 Pull-Up Hang - 10 sec
Scaling Options
Intermediate
Reduce weights and modify some movements.
- 1
burpee
- 2
pull up
Banded Pull-Ups
- 3
sandbag squat
Weight: 55/55 lbs (25/25 kg)
- 4
push up
Knee Push-Ups
- 5
sandbag box step up
Weight: 55/55 lbs (25/25 kg)
- 6
run
Sandbag Run (40 lbs)
Scaled
Significantly reduce weights and intensity.
- 1
burpee
- 2
pull up
Ring Rows
- 3
sandbag squat
Weight: 40/40 lbs (18/18 kg)
- 4
push up
Pike Push-Ups
- 5
sandbag box step up
Weight: 40/40 lbs (18/18 kg)
- 6
run
No weight run