For TimeMetconBenchmark
Sean
10 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10 Rounds For Time:
11Chest-to-Bar Pull-Up
22Front Squat
↳ 75/55 lbs (34/25 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace to ensure endurance across all 10 rounds.
- 2Focus on keeping the pull-ups unbroken or with minimal rest; consider kipping for efficiency.
- 3On front squats, aim for depth and keep the bar over mid-foot for optimal balance.
- 4Plan your transitions ahead of time to minimize downtime between movements.
- 5Break the front squats into manageable sets if fatigue sets in, like 12 and 10 for example.
Safety Considerations
Technical Focus
Monitor for full range of motion on pull-ups and maintain an upright torso during front squats.
Recommended Warm-Up
General Warm-Up: 2 min easy
- Row - 2 min easy
Mobility: 3 min
- 30 sec Shoulder Stretch
- 30 sec each leg Hip Flexor Stretch
- 1 min hold Squat Hold
Activation: 3 Rounds of:
3 rounds- 5 Pull-Up (if possible)(Aim for chest to bar.)
- 10 Goblet Squat (light kettlebell)(Focus on depth and form.)
Scaling Options
Intermediate
Reduce weights and make pull-ups more accessible.
- 1
chest to bar pull up
Banded Pull-Ups
Scaled
Further reduce weights and provide modifications for volume.
- 1
chest to bar pull up
Ring Rows
- 2
front squat
Use light kettlebell or dumbbell for goblet squats.
Weight: 45/35 lbs (20/16 kg)