For TimeMetconBenchmark40:00
White
5 Rounds
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
40:00
5 Rounds For Time:
3Rope Climb
15 ft
10Toes-to-Bar
21Overhead Walking Lunge
↳ 45/35 lbs (20/16 kg)
400 mRun
Coaching Tips
Strategy
- 1Pace yourself on the Rope Climbs to prevent early fatigue; consider breaking them into smaller sets if needed.
- 2Keep your Toes-to-Bar movements controlled. Prioritize form over quantity; avoid swinging.
- 3For Overhead Walking Lunges, maintain an upright posture, keeping the plate locked out overhead.
- 4Plan your runs; start at a consistent pace but be prepared to speed up for the last round if feeling strong.
- 5Micro-rest between movements can be effective, especially before the run to ensure good pacing.
Safety Considerations
Technical Focus
Monitor grip fatigue on Rope Climbs and ensure strong core engagement during Toes-to-Bar.
Recommended Warm-Up
General Warm-Up:
- 200 Jog - 1 min(Easy pace to warm up legs.)
Mobility:
- 5 Shoulder Stretch - 30 sec(Focus on shoulders for overhead movements.)
- 5 Hip Flexor Stretch - 30 sec(Release tension for lunges.)
- 5 Hamstring Stretch - 30 sec(Prepare hamstrings for running.)
Activation:
2 rounds- 2 Rope Climb Simulation (from standing position) - 30 sec(Focus on pulling mechanics.)
- 5 Knees-to-Elbows - 30 sec(Warm up the core for Toes-to-Bar.)
- 10 Walking Lunges (Bodyweight) - 1 min(Prepare for Overhead Lunges.)
Scaling Options
Intermediate
Reduce movements but maintain intensity
- 1
rope climb
1-2 Rope Climbs (use Band for assistance)
- 2
toes to bar
Knees-to-Elbows or Hanging Knee Raises
- 3
overhead walking lunge
Overhead Walking Lunges with lighter plate
Weight: 36/26 lbs (16/12 kg)
- 4
run
200 meter Run
Scaled
Modify weights and movements for accessibility
- 1
rope climb
1-2 Rope Climbs (ground work or alternate scaling)
- 2
toes to bar
Hanging Knee Raises or Leg Raises on the ground
- 3
overhead walking lunge
Bodyweight Overhead Walking Lunges or Lunges without weight
Weight: 30/20 lbs (14/9 kg)
- 4
run
150 meter Run or Walk