For TimeMetconBenchmark
Thompson
10 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10 Rounds For Time:
1Rope Climb
from seated
29Back Squat
↳ 95/65 lbs (43/29 kg)
10 mBarbell Farmer Carry
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1For the rope climb, focus on establishing a strong grip and efficient foot placement to minimize the energy expended climbing up.
- 2During back squats, maintain an upright torso and ensure the knees track over the toes to avoid injury; consider breaking the sets up into smaller manageable reps if necessary.
- 3For the barbell farmer carry, keep your chest up and shoulders engaged to maintain good posture, and try to keep the carries unbroken if you can manage the weight.
- 4Be mindful of transitions between movements to maintain your overall pace, especially during the farmer carry after back squats when your legs might be fatigued.
- 5Utilize micro-rests (a quick pause) between higher rep sets if you feel your form starting to break down.
Safety Considerations
Technical Focus
Monitor the quality of rope climbs to avoid falling or injury; ensure proper foot placement and grip.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing - 2 min(Match the intensity of the WOD movements.)
Mobility Focus:
- 15 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates with Band
- 15 sec each side Ankle Mobility Stretch
Activation Set:
2 rounds- 5 each leg Dynamic Lunges(Focus on balance and control.)
- 10 Band Pull-Aparts(Activate back and shoulder muscles.)
- 8 Goblet Squats(With a light weight to prepare for back squats.)
Scaling Options
Intermediate
Reduce weights to lighten the load and keep the challenge appropriate without compromising form.
- 1
rope climb
Rope Climb with Feet on Ground (if available)
- 2
back squat
Weight: 75/55 lbs (34/25 kg)
- 3
barbell farmer carry
Weight: 95/65 lbs (43/30 kg)
Scaled
Reduce reps and weights further to ensure proper mechanics are maintained throughout the workout.
- 1
rope climb
Use a lower height or rope ascent with a modified technique.
- 2
back squat
Weight: 45/35 lbs (20/16 kg)
- 3
barbell farmer carry
Weight: 65/45 lbs (29/20 kg)
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