For TimeMetconBenchmark
Uzzle
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
Buy-In: 600 meter Run
2 Rounds of:
5 Chest-to-Bar Pull-Ups
28 Back Rack Lunges (95/65 lbs)
19 Hand Release Push-Ups
64 Air Squats
Cash-Out: 600 meter Run
Coaching Tips
Strategy
- 1Start with a moderate pace on the runs to conserve energy for the bodyweight movements.
- 2Break the Chest-to-Bar Pull-Ups into smaller sets if needed (e.g., 3-2) to maintain form.
- 3Focus on quads and hip positioning during Back Rack Lunges to avoid leaning forward excessively.
- 4Perform Hand Release Push-Ups with controlled tempo; avoid rushing to keep the core engaged.
- 5Air Squats can be done unbroken, but use micro-rests if fatigue sets in.
Safety Considerations
Technical Focus
Ensure proper form on lunges to prevent knee strain.
Recommended Warm-Up
General Warm-Up:
- 600 meters Run (Light Pace) - 2-3 min(Warm up the legs.)
Mobility Focus:
- 30 seconds Hip Flexor Stretch - 30 seconds(Open up hips for lunges.)
- 10 Shoulder Dislocates - 30 seconds(Prepares shoulders for pull-ups.)
- 1 minute Ankle Mobility Stretch - 1 minute(Improve ankle flexibility for squats and lunges.)
Activation Set:
2 rounds- 5 Pull-Ups (Banded or Assisted) - 30 seconds(Engage back and arms.)
- 5 each leg Back Rack Lunges with Empty Barbell - 30 seconds(Get comfortable with the position.)
- 5-10 Push-Ups (Regular or Knee) - 30 seconds(Activate chest and arms.)
Scaling Options
Intermediate
Reduce weights and reps where necessary.
- 1
chest to bar pull up
Regular Pull-Ups
- 2
back rack lunge
Weight: 75/55 lbs (34/25 kg)
- 3
hand release push up
Regular Push-Ups
- 4
air squat
Scaled
Significantly reduce weights and modify movements.
- 1
chest to bar pull up
Banded Pull-Ups
- 2
back rack lunge
Weight: 45/35 lbs (20/16 kg)
- 3
hand release push up
Knee Push-Ups
- 4
air squat
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