For TimeMetconGymnasticsBenchmark
Coffland
Gymnastics
Monostructural
Solo
Workout Details
For Time
For Time:
6 minHang Hold
Cumulative
Each time you drop from the bar, perform:
800 mRun
30Push-Up
Coaching Tips
Strategy
- 1Pace yourself during the hang holds; it’s about cumulative time, not a single effort.
- 2Keep transitions quick and efficient between movements—focus on putting your shoes on quickly when running.
- 3Consider breaking the push-ups into smaller sets (e.g., 10s or 15s) to maintain a consistent pace.
- 4Monitor the desire to rest too long after dropping from the bar; stay focused on immediate action.
- 5Stay mindful of your breathing while running; maintain a steady rhythm to help recover between runs.
Safety Considerations
Technical Focus
Ensure proper hanging technique to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jog or Easy Run - 2 min(Focus on warming up the legs and getting the heart rate up.)
Mobility Work:
- 5-10 Shoulder Dislocates(Use a band or dowel to ensure shoulder mobility.)
- 5-10 Wrist Stretch - 30 sec each side(Stretch wrists to prepare for hang holds.)
- 5-10 Thoracic Spine Rotations(Enhance upper body mobility.)
Activation Set:
2 rounds- 20-30 sec Pull-Up Hold(Practice your hang hold position for stability.)
- 5-10 Push-Up(Focus on form before increasing reps.)
- 200m Short Run(Incorporate some short sprints to engage cardiovascular system.)
Scaling Options
Intermediate
Reduce the volume of runs and push-ups to make the WOD more manageable.
- 1
hang holds
Adjust hang hold time to 4 minutes cumulative.
- 2
run
600 meter Run.
- 3
push up
20 Push-Ups.
Scaled
Further reduce the volume and intensity of the movements for beginners.
- 1
hang holds
Adjust hang hold time to 2 minutes cumulative.
- 2
run
400 meter Walk/Run.
- 3
push up
10 Knee Push-Ups.