For TimeMetconWeightliftingBenchmark
Brian
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds For Time:
5Rope Climbs
25Back Squats
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Pace the rope climbs to maintain efficiency; focus on steady, controlled movements.
- 2Break the back squats into manageable sets (e.g., 10-10-5) to avoid fatigue.
- 3Use a good warm-up to prepare for heavy squatting and rope climbs.
- 4Monitor your grip on the rope climbs; ensure a strong lock-off before descending.
- 5Keep your core tight during back squats to support your spine.
Safety Considerations
Technical Focus
Ensure proper weight distribution and form during back squats to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope - 2 min(Light pace to get the heart rate up.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec(Focus on loosening the hip flexors.)
- 30 sec each side Shoulder Stretch - 30 sec(Prepare shoulders for rope climbs.)
Activation: Mini-WOD
2 rounds- 15 Jumping Jacks
- 10 Bodyweight Squats(Keep form strict.)
Scaling Options
Intermediate
Reduce weight on back squats; use a band for rope climbs.
- 1
rope climbs
Banded Rope Climbs
- 2
back squats
Reduced Weight
Weight: 150/95 lbs (68/43 kg)
Scaled
Significantly reduce weight and use easier modifications.
- 1
rope climbs
Ring Rows
- 2
back squats
Reduced Weight
Weight: 100/65 lbs (45/29 kg)