For TimeMetconBenchmark60:00
Bull
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
60:00
2 Rounds For Time:
200Double-Under
50Overhead Squat
↳ 135/95 lbs (61/43 kg)
50Pull-Up
1609 mRun
Coaching Tips
Strategy
- 1Break the 200 double-unders into smaller sets to manage fatigue, such as 3 sets of 66.
- 2For overhead squats, prioritize form over weight, especially under fatigue; consider dropping weight if your form breaks down.
- 3Aim to keep pull-ups unbroken or in large sets; rest briefly if needed to maintain quality movements.
- 4On the run, find a sustainable pace since you have another round to complete; don't sprint too early.
- 5Use your rest time efficiently, consider short breathers between large sets to keep moving.
Safety Considerations
Technical Focus
Maintain a neutral spine during overhead squats.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing - 2 min easy(Match your breathing to create a steady pace.)
Mobility:
- 10 Shoulder Dislocates - 30 sec(You can use a PVC or a barbell.)
- 5 each side Hip Openers - 30 sec(Ensure adequate range of motion for squats.)
- 10 Wrist Mobilizations - 30 sec(Flexible wrists will aid in double-unders.)
Scaling Options
Intermediate
Reduce weight and modify movements for easier execution.
- 1
double unders
Single-Unders
- 2
overhead squat
Front Squat
Weight: 100/65 lbs (45/29.5 kg)
- 3
pull ups
Banded Pull-Ups
- 4
run
Run at a leisurely pace or choose a distance of 800 meters.
Scaled
Significantly lower the difficulty of movements and weights.
- 1
double unders
Single-Unders or no jump.
- 2
overhead squat
Air Squats or Goblet Squats.
Weight: 45/35 lbs (20.5/15.9 kg)
- 3
pull ups
Ring Rows.
- 4
run
500 meter run or fast walk.