For TimeMetconBenchmark
Schmalls
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
800 mRun
Then 2 Rounds of:
50 Burpees
40 Pull-Ups
30 Pistols
20 Kettlebell Swings (53/35 lbs)
10 Handstand Push-Ups
Then:
800m Run
Coaching Tips
Strategy
- 1Start with a steady pace on the 800m run to avoid fatigue early on.
- 2Break up challenging movements like Pull-Ups and Handstand Push-Ups into manageable sets to prevent burnout.
- 3Consider doing Burpees in sets of 10 to keep your form and maintain speed without excessive rest.
- 4Use the kettlebell allocation wisely - maintain a controlled swing and avoid early fatigue from grip failure.
- 5Pistols require good balance; take time to find a comfortable depth that maintains form.
Safety Considerations
Technical Focus
Ensure proper form in dynamic movements like Burpees and Handstand Push-Ups to avoid joint strain.
Recommended Warm-Up
General Warm-Up:
- 800m Run(Easy pace to elevate heart rate.)
Mobility Drills:
- 30 sec Hip Flexor Stretch - 30 sec
- 10 reps Shoulder Dislocates(Use a resistance band.)
- 30 sec Wrist Stretches - 30 sec(Focus on wrist flexors/extensors.)
Activation Movements:
2 rounds- 10 reps Jump Squats(Focus on explosive power and landing softly.)
- 5 reps Push-Up to Down Dog
- 10 reps Kettlebell Deadlifts (light)(Light weight for warm-up.)
Scaling Options
Intermediate
Reduce weight and modify some advanced movements for better form.
- 1
pull up
Banded Pull-Ups
- 2
handstand push up
Pike Push-Ups
- 3
pistol
Assisted Pistol Squats
Scaled
Significantly reduce loading and modify complex movements.
- 1
pull up
Ring Rows
- 2
handstand push up
DB Press on Knees
- 3
pistol
Box Step-Ups