For TimeMetconWeightliftingBenchmark
Willy
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds For Time:
800 mRun
5Front Squat
↳ 225/155 lbs (102/70 kg)
200 mRun
11Chest-to-Bar Pull-Up
400 mRun
12Kettlebell Swing
↳ 70/53 lbs (32/24 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on the runs; use them as active recovery.
- 2Focus on unbroken sets for the front squats and kettlebell swings to save time on transitions.
- 3For chest-to-bar pull-ups, use a strong kip to maximize efficiency and minimize fatigue.
- 4Break up the front squats if necessary, but aim to keep the total under a minute.
- 5Stay mentally focused; count the remaining reps on each movement instead of on the total rounds.
Safety Considerations
Technical Focus
Ensure proper depth in squats and full extension in pull-ups.
Recommended Warm-Up
General Warm-Up:
- 10 min easy Jog - 10 min(Light pace to warm up legs.)
Mobility Work:
- 30 sec per side Hip Flexor Stretch - 1 min
- 10 Shoulder Dislocates - 1 min
- 30 sec Squat Depth Holds - 1 min
Activation Set:
3 rounds- 5 Front Squat (light)(Use ~50% of WOD weight.)
- 5 Kettlebell Swing (light)(Use a lighter kettlebell.)
- 3-5 Chest-to-Bar Pull-Ups (if capable)(Focus on mechanics.)
Scaling Options
Intermediate
Reduce front squat and kettlebell weights by ~20%.
- 1
front squat
Weight: 180/125 lbs (82/57 kg)
- 2
kettlebell swing
Weight: 56/42 lbs (25/19 kg)
Scaled
Reduce front squat and kettlebell weights by ~40%.
- 1
front squat
Weight: 135/95 lbs (61/43 kg)
- 2
kettlebell swing
Weight: 35/26 lbs (16/12 kg)