For TimeMetconBenchmark
Strange
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
8 Rounds For Time:
600 mRun
11Weighted Pull-Up
↳ 53/35 lbs (24/16 kg)
11Walking Lunge
↳ 53/35 lbs (24/16 kg)
11Thruster
↳ 53/35 lbs (24/16 kg)
Coaching Tips
Strategy
- 1Pace yourself during the run. This is your active recovery before the next heavy movements.
- 2Aim to keep the pull-ups unbroken or in two sets to minimize transition time.
- 3Focus on form during walking lunges, ensure knee does not go past toes. If fatigue sets in, break them into smaller sets.
- 4For thrusters, use your legs to drive the weight up, avoid relying solely on your arms; the hips should be engaged.
- 5Stay consistent with your breathing to manage the workload, especially when transitioning between movements. Mind your form on fatigue.
Safety Considerations
Technical Focus
Ensure proper form on weighted movements to prevent strain on shoulders and back.
Recommended Warm-Up
General Warm-Up:
- Run - 2 min easy(Jog at a conversational pace.)
Mobility:
- 5-10 Shoulder Stretch - 30 sec(Focus on shoulders for pull-ups and thrusters.)
- 5-10 Hip Flexor Stretch - 30 sec(Important for lunges.)
- 5-10 Wrist Stretch - 30 sec(Wrist mobility for pull-ups and thrusters.)
Activation:
2 rounds- 5 Bodyweight Pull-Up(Focus on explosive pull.)
- 5 Walking Lunge(No weights, focus on form.)
- 10 Air Squat(Warm-up for thrusters.)
Scaling Options
Intermediate
Reduce weight by ~20%
- 1
weighted pull up
Banded Pull-Ups
Weight: 42/28 lbs (19/13 kg)
- 2
walking lunge
Bodyweight Walking Lunges
Weight: 42/28 lbs (19/13 kg)
- 3
thruster
Dumbbell Thrusters (medium weight)
Weight: 42/28 lbs (19/13 kg)
Scaled
Reduce weight by ~40%
- 1
weighted pull up
Ring Rows
Weight: 32/21 lbs (14/9 kg)
- 2
walking lunge
Bodyweight Walking Lunges
Weight: 32/21 lbs (14/9 kg)
- 3
thruster
Bodyweight Thrusters
Weight: 32/21 lbs (14/9 kg)