For TimeMetconBenchmark12:00
Chaos
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
12:00
For Time:
35 calSkiErg
30Burpees to Bar
45Single-Arm Dumbbell Overhead Squats
↳ 50/35 lbs (23/16 kg)
40Pistols
25Box Jump-Overs
110 ftTumbler Pull
↳ 400/300 lbs (181/136 kg)
Time Cap: 12 minutes
Coaching Tips
Strategy
- 1Establish a consistent rhythm on the SkiErg to manage calorie consumption.
- 2Break Burpees to Bar into quicker sets (e.g., 5-10) to avoid fatigue.
- 3For overhead squats, focus on maintaining balance and proper depth with each rep.
- 4Prioritize form over speed on Pistols; use support if necessary to maintain balance.
- 5Keep Box Jump-Overs unbroken if possible, but take small rest periods if needed.
- 6During the Tumbler Pull, use your legs and hips to assist the pull and maintain good posture.
Safety Considerations
Technical Focus
Maintain proper core engagement during overhead squats.
Recommended Warm-Up
General Warm Up:
- Ski Erg - 2 min easy(Start at a comfortable pace)
Mobility Work:
- Overhead Stretch - 1 min(Focus on shoulder and thoracic mobility.)
- Dynamic Leg Swings - 1 min(Activate hip flexors and hamstrings.)
- Ankle Mobility Drill - 1 min(Ensure ankle flexibility for squatting.)
Movement Activation:
2 rounds- 5-10 Dumbbell Overhead Squat (light weight)(Focus on form and depth.)
- Burpees to Bar (3-5 reps)(Get comfortable with the movement pattern.)
- 5 per leg Pistol Squats (assisted if needed)(Ensure proper balance and control.)
Scaling Options
Intermediate
Reduce weights and reps for volume management.
- 1
ski
- 2
burpees to bar
Reduce to 20 reps.
- 3
single arm dumbbell overhead squats
Weight: 40/30 lbs (/ kg)
- 4
pistols
Perform with support or regress to single-leg squats.
- 5
box jump overs
Reduce height to 30/24 in.
- 6
tumbler pull
Weight: 350/250 lbs (/ kg)
Scaled
Significantly reduce loads and modify movements for accessibility.
- 1
ski
Caloric goal reduces to 20/15.
- 2
burpees to bar
Reduce to 15 reps.
- 3
single arm dumbbell overhead squats
Weight: 30/20 lbs (/ kg)
- 4
pistols
Perform assisted or bodyweight repetitions.
- 5
box jump overs
Step overs instead of jumps.
- 6
tumbler pull
Weight: 200/150 lbs (/ kg)