For TimeMetconBenchmark
Bulger
10 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
10 Rounds For Time:
150 mRun
7Chest-to-Bar Pull-Up
7Front Squat
↳ 135/95 lbs (61/43 kg)
7Handstand Push-Up
Coaching Tips
Strategy
- 1Start at a sustainable pace; consider breaking up the pull-ups and front squats if fatigue sets in.
- 2Stay mindful of your running form to maintain speed and efficiency, especially as rounds progress.
- 3Focus on controlled breathing during handstand push-ups to avoid overexerting.
- 4Utilize quick transitions between movements to save time throughout the chipper.
- 5Consider using a foam pad or wall for handstand push-ups to reduce risk if you are not comfortable with the full movement.
Safety Considerations
Technical Focus
Ensure full range of motion on pull-ups and handstand push-ups to prevent shoulder strain.
Recommended Warm-Up
- Easy Jog - 2 min easy(Focus on getting the heart rate up.)
- Shoulder Stretch - 1 min each side(Open up shoulders for pull-ups and handstand push-ups.)
- Hip Flexor Stretch - 1 min each side(Prepare for squats and runs.)
- Ankle Mobility Drill - 1 min(Improve ankle flexion for squats.)
2 rounds
- 3 3 Broad Jumps(Engage hamstrings and glutes.)
- 2 2 Push-Ups(Activate chest and shoulders.)
- 5 5 Ring Rows(Focus on back activation.)
- 5 5 Air Squats(Prepare legs for front squats.)
Scaling Options
Intermediate
Reduce weights and consider banded pull-ups.
- 1
front squat
Reduce weight.
Weight: 105/75 lbs (47/34 kg)
- 2
chest to bar pull up
Banded Pull-Ups.
Scaled
Further reduce weights and modify movements for accessibility.
- 1
front squat
Reduce weight significantly.
Weight: 80/55 lbs (36/25 kg)
- 2
chest to bar pull up
Ring Rows.
- 3
handstand push up
Pike Push-ups.